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Vitamin DVVitamin DVitamin DEnglishNutritionChild (0-12 years);Teen (13-18 years)NADigestive systemHealthy living and preventionCaregivers Adult (19+) Educators Hospital healthcare providers Community healthcare providers Remote populations First nationsNA2023-01-06T05:00:00Z8.8000000000000062.8000000000000521.000000000000Flat ContentHealth 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>
Vitamine DVVitamine DVitamine DFrenchNutritionChild (0-12 years);Teen (13-18 years)NADigestive systemHealthy living and preventionCaregivers Adult (19+) Educators Hospital healthcare providers Community healthcare providers Remote populations First nationsNA2013-09-27T04:00:00Z000Flat ContentHealth A-Z<p>Découvrez le rôle de la vitamine D dans le corps.</p><p>La vitamine D interagit avec <a href="/Article?contentid=1448&language=French"> le calcium</a> afin de maintenir des dents et des os sains. Notre corps fabrique la vitamine D en utilisant l’énergie du soleil, mais le manque de soleil en hiver ou l’utilisation d’écran solaire entraîne que nous devons assimiler de la vitamine D par nos aliments et des suppléments. </p><h2>À retenir</h2> <ul><li>On retrouve surtout la vitamine D dans le jaune d’œuf, les poissons gras et les yogourts, les céréales, le lait, les boissons de soya et de riz enrichis.</li> <li>Les personnes dont la peau n’est pas exposée de manière régulière au soleil doivent consommer des aliments riches en vitamine ou prendre un supplément de 200 à 400 UI par jour.</li></ul>

 

 

 

 

Vitamin D1447.00000000000Vitamin DVitamin DVEnglishNutritionChild (0-12 years);Teen (13-18 years)NADigestive systemHealthy living and preventionCaregivers Adult (19+) Educators Hospital healthcare providers Community healthcare providers Remote populations First nationsNA2023-01-06T05:00:00Z8.8000000000000062.8000000000000521.000000000000Flat ContentHealth 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> <figure class="asset-c-80"> <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.jpgVitamin DFalse

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