Vitamin D Guide
Written by Adrian Wozniak   
Tuesday, 29 September 2009
 Common names

    * Vitamin D, Calciferol, Cholecalciferol

Recommended Intake

    * 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
What's Vitamin D for?

    * 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

Best Food sources

    * 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