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New studies show that vitamin D is the most important vitamin for the human being.

I would like to know how much I need of vitamin D every day and from what foods I can take that vitamin.



Dear Janice,

Currently, health experts say adults 19 to 50 should get 200 IU of vitamin D every day.

Government results suggest that the daily oral intake of vitamin D in sunlight-deprived individuals should exceed 600 IU every day.

The Institute of Medicine recommends a daily intake of vitamin D of 200 International Units (IU) for those less than 50 years.

For people 71 + years old the daily intake of vitamin D should be 600 IU.

It is unclear what the maximum safe dose of Vitamin D is as reliable studies are rare.

Increasing the daily intake of vitamin D to 2000 International Units could halve the risk of developing breast and colorectal cancer.

The best food sources for vitamin D are:

International Units (IU)
Salmon, cooked, 3½ ounces
Mackerel, cooked, 3½ ounces
Tuna fish, canned in oil, 3 ounces
Sardines, canned in oil, drained, 1¾ ounces
Herring 3 oz
Catfish 3 oz
Beef and liver 3.5 oz
Mushrooms 3 oz

Mushrooms are a great source of vitamin D and are, in fact, the only naturally-occurring vitamin D food source for vegetarians

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