Mélina Lamarche

By Mélina Lamarche

November 15, 2013

Health

Boost our Vitamin D!

Article revised on 30 October 2018

In the northern hemisphere, it’s impossible for our bodies to produce Vitamin D from sunlight in the wintertime, from November to February. Should we take a supplement?

Not necessarily, as long as we consume enough dietary sources of Vitamin D. However, it is strongly recommended that we take a daily supplement of 600 IU (International Unit) as of age 50 (800 IU as of age 70).

Recommended nutrient intakes

Age 1 – 70. . . . . . . . . . . . . . . . . . . . . 600 IU (15 μg)
Age 71+. . . . . . . . . . . . . . . . . . . . . . . 800 IU (20 μg)

Dietary sources of Vitamin D

  • 75 g of salmon. . . . . . . . . . . 200 – 680 IU (broiled or grilled)
  • 75 g of herring, halibut or trout .145 – 190 IU (broiled or grilled)
  • 75 g of tilapia or whitefish. . 120 – 135 UI (broiled or grilled)
  • 250 ml of milk. . . . . . . . . . . . . 80 – 105 IU (or soy beverage, Foods rich in Vitamin D)
  • 15 ml of margarine,Foods rich in Vitamin D. . . . . . . . . . . . . 75 IU
  • 100 g of yogourt,Foods rich in Vitamin D. . . . . . . . . . . . . . .70 IU
  • 2 large eggs. . . . . . . . . . . . . . . . . . . . .50 IU

Sources: hc-sc.gc.ca, lesliebeck.com

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