The best way to get vitamin D is from the sun. The synthesis of vitamin D is triggered when skin gets exposed to the ultraviolet rays of the sun. Vitamin D to become physiologically active and then goes through the activation process in the liver and kidneys.
There are very few foods which can supply us with vitamin D. The best are swordfish, salmon, tuna, beef liver, sardines, eggs and some fortified foods such as fortified milk, yogurt and orange juice.

Recommendations for Vitamin D (mcg/day)

Life Stage Age RDA for menUL for menRDA for women UL for women
Infants 0-6 months10 (400 IU) (AI)25 (1,000 IU)10 (400 IU) (AI)25 (1,000 IU)
Infants 6-12 months 10 (400 IU) (AI)37,5 (1,500 IU)10 (400 IU) (AI)37,5 (1,500 IU)
Children 1-3 years 15 (600 IU)62,5 (2,500 IU)15 (600 IU)62,5 (2,500 IU)
Children4-8 years 15 (600 IU)75 (3,000 IU)15 (600 IU)75 (3,000 IU)
Children 9-13 years 15 (600 IU)100 (4,000 IU)15 (600 IU)100 (4,000 IU)
Adolescents 14-18 years 15 (600 IU)100 (4,000 IU)15 (600 IU)100 (4,000 IU)
Adults 19-50 years 15 (600 IU)100 (4,000 IU)15 (600 IU)100 (4,000 IU)
Adults 51-70 years 15 (600 IU)100 (4,000 IU)15 (600 IU)100 (4,000 IU)
Adults > 70 years 20 (800 IU)100 (4,000 IU)20 (800 IU)100 (4,000 IU)
Pregnancy 14-18 years--15 (600 IU)-
Pregnancy 19-50 years--15 (600 IU)-
Breast-feeding 14-18 years--15 (600 IU)-
Breast-feeding 19-50 years--15 (600 IU)-
For Table Legend & Data Sources Information click here.

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