Written by: Jackie McKenzie

Vitamin D is more important then we used to think. There has been a significant amount of information published on vitamin D and the amount we need in the last few years. Vitamin D isn’t just for healthy bones anymore. New studies show us that vitamin D is important in cancers, autoimmune diseases and cardiovascular disease.

Given the essential role that vitamin D is playing in our body, the U.S. Institute of Medicine (IOM) has recommended an increase in the amount of vitamin D per day for everyone. While there is some argument from scientists that intakes should be higher, the increased need for vitamin D in the body is not disputed.

• Birth to 12 months 400 IU
• Children 1-13 years 600 IU
• Teens 14-18 years 600 IU
• Adults 19-70 years 600 IU
• Adults 71 years and older 800 IU
• Pregnant and breastfeeding women 600 IU

Source: http://ods.od.nih.gov/FactSheets/VitaminD-HealthProfessional/

Now take a look at your diet. There are a few naturally occurring food sources of vitamin D such as fatty fish, fish liver oils and egg yolks however fortified foods comprise much of our food sources of vitamin D. Milk, margarine and some cereals are common ones. For you and your child to meet the new IOM vitamin D recommendations from milk alone, you would need to drink 1500 ml of fortified milk per day. If the sun is your source of vitamin D it may not give you as much as you think. Research is showing that Canadians are at risk of seasonal vitamin D deficiency because of our winter sunlight limits vitamin D production http://www.osteoporosis.ca/index.php/ci_id/5536/la_id/1.htm

Trying to follow all of the studies on vitamin D right now can make your head swirl. The important part is to make sure you and your children are getting enough vitamin D to reap the long-term health benefits.