Nutrition Myths
Vitamin D rich foods

Vitamin D

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 StageAgeRDA for menUL for menRDA for womenUL for women
Infants0-6 months10 (400 IU) (AI)25 (1,000 IU)10 (400 IU) (AI)25 (1,000 IU)
Infants6-12 months10 (400 IU) (AI)37,5 (1,500 IU)10 (400 IU) (AI)37,5 (1,500 IU)
Children1-3 years15 (600 IU)62,5 (2,500 IU)15 (600 IU)62,5 (2,500 IU)
Children4-8 years15 (600 IU)75 (3,000 IU)15 (600 IU)75 (3,000 IU)
Children9-13 years15 (600 IU)100 (4,000 IU)15 (600 IU)100 (4,000 IU)
Adolescents14-18 years15 (600 IU)100 (4,000 IU)15 (600 IU)100 (4,000 IU)
Adults19-50 years15 (600 IU)100 (4,000 IU)15 (600 IU)100 (4,000 IU)
Adults51-70 years15 (600 IU)100 (4,000 IU)15 (600 IU)100 (4,000 IU)
Adults> 70 years20 (800 IU)100 (4,000 IU)20 (800 IU)100 (4,000 IU)
Pregnancy14-18 years--15 (600 IU)-
Pregnancy19-50 years--15 (600 IU)-
Breast-feeding14-18 years--15 (600 IU)-
Breast-feeding19-50 years--15 (600 IU)-
For Table Legend & Data Sources Information click here.

Get updates

Receive regular updates on nutrition myths, facts and curiosities. All based on the latest scientific evidence.