Your Vitamin D Fact Sheet

What role does vitamin D play in the body?

• Bone health
• Muscle strength
• Supports immune function
• Potentially protective against heart disease, cancer, and cognitive decline

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Who is at risk for vitamin D deficiency?

• Persons with certain medical history of malabsorptive conditions (inflammatory bowel disease, celiac disease, weight loss surgery)
• Persons taking certain medications
• Persons with obesity
• Persons with darker skin tones
• Persons living in certain latitudes (Northern U.S.)
• Older adults >65
• Persons avoiding all animal-based foods and beverages

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Recommended Dietary Allowances (RDA) for Vitamin D:

Adults: 600 iu

Older adults (>70): 800 iu

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Foods containing vitamin D (either naturally or fortified):

• Fatty fish (salmon, sardines)
• Cod liver oil
• Egg yolk
• Cow’s milk
• Fortified plant-based milks
• Orange juice (fortified)
• Mushrooms (exposed to UV light during cultivation)

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Vitamin D and sunlight exposure

Roughly 40% of your body (so bare arms, and legs) should be exposed to direct sunlight to synthesize vitamin D from the sun. It’s recommended to be outside between the hours of 1:00 am - 3:00 pm. While sunscreen can block vitamin D synthesis, it’s important to wear sunscreen when intending to be in the sun for long periods to decrease your risk for skin cancer development. 

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Vitamin D Supplementation

If you’re unable to maintain normal blood levels of vitamin D with diet, or you’re unable to get enough sun, a vitamin D supplement may be recommended. How much you need may vary, so it’s best to discuss it with your doctor.

*References available with PDF download