We do not endorse non-Cleveland Clinic products or services. Luckily, sunlight in moderation , supplements and food sources can help get your numbers up to where they should be. For most children and adults, about international units per day is recommended, however it can range up to 4, international units per day depending on health needs. Most supplements offer about 2, international units of vitamin D per pill. Fortified foods are meant to help boost vitamin and mineral intake.
Sometimes iron, fiber, zinc or vitamin A is added. For instance, most milk is fortified with vitamin D and calcium is sometimes added to orange juice. But between October and early March we do not make enough vitamin D from sunlight. Read more about vitamin D and sunlight. In the UK, cows' milk is generally not a good source of vitamin D because it is not fortified, as it is in some other countries. Children from the age of 1 year and adults need 10 micrograms of vitamin D a day.
This includes pregnant and breastfeeding women, and people at risk of vitamin D deficiency. Babies up to the age of 1 year need 8. A microgram is 1, times smaller than a milligram mg. So 10 micrograms of vitamin D is equal to IU. During the autumn and winter, you need to get vitamin D from your diet because the sun is not strong enough for the body to make vitamin D.
If a person does not like fish, or if they are vegetarian or vegan, specific mushrooms may be an option. Some types of mushroom contain high amounts of vitamin D. Mushrooms with exposure to ultraviolet UV light can also contain large amounts of vitamin D. These may include:. Egg yolks can also be high in vitamin D, especially if the chickens are free-range.
Manufacturers add vitamin D to many commercially available foods. People describe these foods as being fortified with vitamin D, or other nutrients. According to the ODS , if a person does not have enough vitamin D in their diet, they are at risk of developing weak bones.
These symptoms can be subtle initially. There is some research to suggest that vitamin D may contribute to other health benefits, such as:. However, according to the ODS, there is not yet enough evidence to know whether this is the case. Existing research has yielded mixed results. For children below the age of 1, it is IU, and for adults over 70, it is IU. The federal government's Dietary Guidelines for Americans notes that "Because foods provide an array of nutrients and other components that have benefits for health, nutritional needs should be met primarily through foods.
In some cases, fortified foods and dietary supplements are useful when it is not possible otherwise to meet needs for one or more nutrients e.
For more information about building a healthy dietary pattern, refer to the Dietary Guidelines for Americans and the U. Department of Agriculture's MyPlate. This fact sheet by the Office of Dietary Supplements ODS provides information that should not take the place of medical advice.
We encourage you to talk to your healthcare providers doctor, registered dietitian, pharmacist, etc. Any mention in this publication of a specific product or service, or recommendation from an organization or professional society, does not represent an endorsement by ODS of that product, service, or expert advice. Updated: August 17, History of changes to this fact sheet.
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