How Much Vitamin D?

We get our vitamin D from four sources, they conclude:

1. Exposure to the sun. In North America and Europe our long-term vitamin D production from the sun is unlikely to be more than 125 micrograms or 5,000 IU per day.

2. Unfortified foods. Most of us get an insignificant amount of vitamin D from these foods, about 2.5 micrograms or 100 IU per day.

3. Fortified foods. Milk seems to be the main source here. This amount of vitamin D can go as high as 10 micrograms or 400 IU.

5. Dietary supplements. Most multivitamin and mineral supplements provide about 5 to 10 micrograms or 200 to 400 IU, the article says. The recommended dose of the supplement that I prefer, Nature’s Way Alive, provides 12.5 micrograms or 400 IU of vitamin D. However, it is the ergocalciferol (vitamin D2) form, which is probably less potent.

This leaves a huge gap. We can fill it with a vitamin D supplement. Fortunately, this turns out to be inexpensive.

Personally, I just increased the amount of vitamin D that I take from 2,000 to 9,000 IU, since I am not getting out much this winter in the freezing and snowy weather in Colorado, where I live. I can’t wait for summer, when I can soak up more of the sun’s rays. And take fewer pills.