Vitamin D

How much Vitamin D do people need?

Vitamin D is measured in International Units (IUs).

Babies under one year of age need 400 IUs daily.

Between the ages of 1 and 70, people need 600 IUs daily.

Adults over 70 years old need 800 IUs daily.

Doesn’t milk contain Vitamin D?

Milk doesn’t contain Vitamin D naturally, but in the United State, most milk is fortified with Vitamin D to help people absorb the calcium that is naturally in the milk. One cup of milk contains approximately 100 I.U. (International Units) of the vitamin.

What other foods contain Vitamin D?

Cod liver oil, 1 tablespoon – 1,360 IUs

Swordfish, cooked, 3 ounces – 566 IUs

Salmon (sockeye), cooked, 3 ounces – 447 IUs

Tuna fish, canned in water, drained, 3 ounces – 154 IUs

Orange juice fortified with vitamin D, 1 cup (check product labels, as amount of added vitamin D varies) – 137 IUs

Milk, nonfat, reduced fat, and whole, vitamin D-fortified, 1 cup – 115-124 IUs

Yogurt, fortified with 20% of the DV for vitamin D,6 ounces (more heavily fortified yogurts provide more of the DV) – 80 IUs

Margarine, fortified, 1 tablespoon – 60 IUs

Sardines, canned in oil, drained, 2 sardines – 46 IUs

Liver, beef, cooked, 3 ounces – 42 IUs

Egg, 1 large (vitamin D is found in yolk) – 41 IUs

Breakfast cereal, vitamin, fortified check label, varies by type and brand.


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