MATC Matters

The ability to get vitamin D from the sun diminishes with the shorter daylight hours from November through February. Besides the sun, supplements and foods are the only other ways to get vitamin D. Getting enough vitamin D is essential to aiding your body in the absorption of calcium. It is common to try to get enough calcium, but unless you are getting the recommended level of vitamin D your body is not absorbing calcium to the best of its ability. Maintain your vitamin D intake to ensure strong bones and a stronger immune system.

Vitamin D from Food
Below you will find some ways to get vitamin D from food sources:

3 ½ oz of salmon, cooked - 360 IU (International Units)
3 ½ oz of tuna, canned in oil - 200 IU
1 cup skim fortified milk - 97 IU
¾ to 1 cup fortified breakfast cereal - 40 IU
1 egg - 20 IU
1 oz Swiss cheese - 12 IU

Daily Recommendations
Age - International Units (IU)
Birth to 13 years - 200
14 to 50 - 200
51 to 70 - 400
71+ - 600

Recent research suggests that higher amounts (closer to 1000 IU) of daily vitamin D intake maybe be optimal for adults.

Where there is enough sunlight, 10 to 15 minutes of sun exposure without sunscreen 2-3 times a week will give most adults sufficient vitamin D.

You can also take a daily multi-vitamin that contains vitamin D to ensure you are getting enough vitamin D.

Additional information on vitamin D can be found on the Office of Dietary Supplements website.

Source: National Institutes of Health Office of Dietary Supplements

Please remember that this information is not intended to replace professional medical advice. Please consult your physician with any concerns you might have regarding this information.

If you have questions, contact Cindi Rutten, Employee Health & Wellness coordinator, at 243-4133.