Vitamin D Guidelines: Are They Adequate?

Many vitamin D experts no longer consider the government's recommended daily allowance (RDA) for D, in chart below, to be enough. Dr. Holick and others now prescribe 1000 IU* daily from the sun, supplements or food -- and sometimes more. The RDA will be re-examined starting in 2008 and may be increased to 1000 IU (or higher) for everyone over age one.

Current Guidelines Birth to 50 51 to 70 71+ Men & Women 5 mcg or 200 IU 10 mcg or 400 IU 15 mcg or 600 IU

Best Food Sources for Vitamin D FOOD AMOUNT D CONTENT Cod liver oil 1 tablespoon 1360 IU* Salmon, cooked 3½ ounces 360 IU Mackerel, cooked 3½ ounces 345 IU Tuna, canned in oil 3 ounces 200 IU Sardines, canned in oil, drained 1¾ ounces 250 IU Milk, all types, fortified 1 cup 98 IU
*IU (international units)
SOURCE: NIH, Office of Dietary Supplements