| Vitamin D | 1447.00000000000 | Vitamin D | Vitamin D | V | English | Nutrition | Child (0-12 years);Teen (13-18 years) | NA | Digestive system | Healthy living and prevention | Caregivers
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First nations | NA | | 2023-01-06T05:00:00Z | | | | | | 8.80000000000000 | 62.8000000000000 | 521.000000000000 | | Flat Content | Health A-Z | <p>Discover the role of vitamin D in the body and how to get enough in your diet.</p><p></p> | <h2>What is vitamin D and what does it do?</h2><p>Vitamin D is a nutrient that works along with
<a href="/article?contentid=1448&language=english">calcium</a> and phosphorus to maintain healthy bones and teeth. It is also important for muscle and nerve function and a healthy immune system. Our bodies make vitamin D using energy from the sun, but the lack of sunshine in winter and use of sunscreen in summer means that we also need to get vitamin D from food and supplements. </p> | | <h2>Key points</h2><ul><li>Vitamin D is a nutrient that is naturally found in only a few foods. For this reason, many foods are fortified with vitamin D.</li><li>Our bodies also make vitamin D from sunlight exposure.</li><li>Vitamin D is a nutrient that works along with calcium and phosphorus to help build and maintain healthy bones and teeth.</li><li>People whose skin is not regularly exposed to the sun need to eat vitamin D-rich foods and/or take a supplement.</li><li>Breastfed babies need a vitamin D supplement.</li></ul> | <h2>Sources of vitamin D and how to get enough</h2><p>Vitamin D is mostly found in egg yolks, fatty fish and some mushrooms. Fortified foods that are also sources of vitamin D include cow's and goat's milk, margarine, plant-based milk alternatives, yogurts and cereals.</p>
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<img src="https://assets.aboutkidshealth.ca/akhassets/INM_NRC_track1-8-2_illustration_food_D.jpg" alt="Milk products and alternatives containing vitamin D" /> </figure>
<h2>How much do we need?</h2><h3>Vitamin D recommendations*</h3><table class="akh-table"><thead><tr><th>Age</th><th>Amount per day (International Units (IU)/day)</th></tr></thead><tbody><tr><td>Infants (Birth – 1 year)</td><td>400 IU</td></tr><tr><td>Children (1 – 8 years)</td><td>600 IU</td></tr><tr><td>Children and adults (9 – 70 years)<br>
During pregnancy or lactation</td><td>600 IU<br>
600 IU<br></td></tr><tr><td>Adults (70+ years)</td><td>800 IU</td></tr></tbody></table><p>
<em>*These recommendations are presented here simply as a guide to help you make informed food choices and are based on the expectation of minimal sun exposure.</em></p><h3>How much vitamin D can I find a serving of food?</h3><table class="akh-table"><thead><tr><th>Examples of food sources</th><th>Amount of vitamin D (IU)</th></tr></thead><tbody><tr><td>1 cup milk</td><td>120 IU</td></tr><tr><td> 1 egg yolk</td><td>45 IU</td></tr><tr><td>2 oz cooked salmon</td><td>400 IU</td></tr><tr><td>1 cup fortified plant-based milk</td><td>120 IU</td></tr></tbody></table><h2>Special considerations</h2><p>Vitamin D is very important for infant brain development and whole-body growth. Breastmilk does not contain enough vitamin D to meet an infant's requirements. Therefore, a vitamin D supplement is necessary for breastfed infants. If you are breastfeeding, ask your health-care provider how much vitamin D is right for your baby.</p><p>Ask your child's doctor about a supplement if your child has any digestive concerns or other conditions that cause them to absorb lower amounts of vitamin D from food.</p><h3>Supplements (general recommendations)<br></h3><ul><li>Infants who were born at full term that are breastfeeding or formula fed less than 1000 mL (4 cups) of infant formula need a vitamin D supplement of 400 IU each day.</li><li>Infants who live in northern Canada need 800 IU of vitamin D per day from October to April.</li><li>People whose skin is not regularly exposed to the sun—for example, if they work indoors, wear long clothing or head coverings, or live in northern Canada—need to choose vitamin D-rich foods or take a supplement of 200–400 IU each day.</li></ul><p>
<a target="_blank" href="https://assets.aboutkidshealth.ca/akhassets/INM_NRC_track1-8-1_micronutrients_pdf.pdf">Print-Friendly Version</a><br></p> | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | https://assets.aboutkidshealth.ca/akhassets/INM_NRC_track1-8-2_illustration_food_D.jpg | Vitamin D | | False | | | | | | | | |
