Nutrition 101: Vitamin D

• Vitamin D, Calciferol, Cholecalciferol

• Males and females 19-50 yrs: 5 ug/day (200 IU/day)
• Males and females 51-70 yrs: 10 ug/day (400 IU/day)
• Males and females > 70 yrs: 15 ug/day (600 IU/day)

Note: these intakes assume no vitamin D is being synthesized in the body from sunlight

• Maintains levels of calcium and phosphorous in the body, thus assisting in bone and teeth formation
• Prevents bone deformation diseases, such as rickets in children and osteomalacia in adults
• Assists in immune function, cell growth, and fetal development
• Lately, it has been shown to lower cancer risk

• Synthesized in the skin upon exposure to the UV rays in sunlight
  
• Fatty fish sources, such as cod liver oil, salmon, tuna, sardines, and mackerel
• Milk and some breakfast cereals are fortified with vitamin D
• Egg yolk, beef liver, swiss cheese

• Canada recommends Vitamin D pills to reduce Cancer risk
• Vitamin D - Anti-inflammatory in Congestive Heart Failure
• Vitamin D and Bone Health
• Vitamin D lowers Cancer Risk
• Vitamin D and Cancer
• Vitamin D during Pregnancy may enhance child's bone health