When it comes to food, fortified milk and orange juice, as well as some types of mushrooms and wild fish contain small amounts of vitamin D (as is practically obsolete). To meet the recommended dietary allowance, (i.e., 600 IU for healthy adults, according to the National Academy) one would need to serve more than six glasses of fortified milk, 12 whole eggs, or 3.5-ounce skimmed salmon a day, and experts agree যথেষ্ট even enough to remove it. Needle on nine vitamin D conditions and reach healthy levels.
As mentioned earlier, the average rate of vitamin D deficiency in adults is 42% nationwide, with 82% of black Americans and about 70% of Latino Americans experiencing deficiency. Other studies show that 93 to 100% of the U.S. population fails to take 400 IU of vitamin D per day (i.e., 200 IU less than the recommended daily amount – which is still not enough to record, achieve and maintain a healthy vitamin D status).
With this in mind, Holick advises all his patients to take vitamin D supplements every day, regardless of the season. Drake agrees that the Linus Pauling Institute notes that normally healthy adults are generally advised to take 2,000 IU of supplemental vitamin D daily, but note that vitamin D is more likely to reach the ideal blood level (i.e., 50 ng / ml or more). Dosage may be required. Complementary
Ashley Jordan Ferira, Ph.D., RDN, vice president of scientific affairs at mbg How much? Vitamin D We need to achieve healthy serum levels: “Pharmacokinetic research shows that it takes 100 IU of vitamin D to increase the serum D level of a normal weight adult by about 10 ng / ml. So, that means to achieve 50 ng / ml, your daily 5,000 IU requires vitamin D. “
If you’re trying to do some quick mental calculations to determine how many servings of milk, eggs or fish you need to take 5,000 IU of vitamin D per day, we’ll save you trouble. Lots. Too much, one would argue fair. Simply put, a daily vitamin D supplement is the most effective way to reach adequate vitamin D levels and maintain good body health. *
(Looking for a comprehensive supplement that will help you get adequate vitamin D status? See our Vitamin D Supplement Roundup.)