Vitamin D Levels
What is Vitamin D?
Vitamin D is the sunshine vitamin, and is the only vitamin that is supplied by the skin! Major functions include:
Conditions/people which may require increased vitamin D: autoimmune conditions, cancers, crohn’s disease, elderly, dark-skinned people, insulin dependent diabetes, rickets, MS, osteoporosis
RDI
Age | Male Adequate intake | Female Adequate intake | Pregnancy (P) + Lactation (L) |
0-6m | 5µg/day | 5µg/day | |
7-12m | 5µg/day | 5µg/day | |
1-3yr | 5µg/day | 5µg/day | |
4-8yr | 5µg/day | 5µg/day | |
9-13yr | 5µg/day | 5µg/day | |
14-18yr | 5µg/day | 5µg/day | 5µg/day (P+L) |
19-50yr | 5µg/day | 5µg/day | 5µg/day (P+L) |
51-70yr | 10µg/day | 10µg/day | |
>70yr | 15µg/day | 15µg/day |
Vegetarian Sources of Vitamin D
- Mushrooms that have been placed in the sunshine for 15mins
- Sprouted seeds
Animal Sources of Vitamin D
- Fish liver oils such as cod, halibut, herring, tuna
- Egg yolk
Meal options
Vitamin D intake from food is generally not a reliable way to increase your levels, rather using time in the sun as your source of vitamin D.
We recommend 10 mins in the sunshine every day, with no sunscreen (avoid peak UV times as this may increase the risk of skin cancers e.g., 10am-4pm in summer). Expose as much of your body as you can. Supplementing may be necessary in winter if it is difficult to expose your skin.
Fun Fact
It is the only vitamin your body makes itself (and it’s actually a hormone)