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