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    Vitamin D Handout

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    Vitamin D Handout

    Uploaded by

    api-252046756
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    vitamin d handout

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    94 views1 page

    Vitamin D Handout

    Uploaded by

    api-252046756

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    Vitamin D

    The Sunshine Vitamin


    Life Stage Birth to 12 months Children 113 years Teens 1418 years Adults 1970 years Adults 71 years & older Pregnant & breastfeeding
    *Do not exceed TUL

    Recommended Daily Amount 400 IU 600 IU 600 IU 600 IU 800 IU 600 IU

    Tolerable Upper Limit* 1000 - 1500 IU 2500 - 3000 IU 4000 IU 4000 IU 4000 IU 4000 IU

    Vitamin D is a substance that helps the body absorb calcium and maintain the right calcium and phosphate levels in the blood. These minerals are necessary for normal bone formation in childhood and bone retention in adulthood. Adults deficient in vitamin D or calcium can develop soft bones (osteomalacia) and lose bone mass, making them fragile (osteoporosis). Vitamin D is also involved in maturation of white blood cells and magnesium absorption in the digestive tract. This vitamin is fat-soluble, which means a small amount of dietary fat must also be present for it to be absorbed in the intestine. Fat-soluble vitamins can be stored within the body, so they do not necessarily need to be taken every day. However, this also means if too much is taken, the body can hold on to harmful levels if not careful.

    One microgram of cholecalciferol (D3) is the same as 40 IU of vitamin D

    How We Get Vitamin D:

    Vitamin D in the Diet


    Food
    Salmon, cooked, 3 oz Sardines, canned in oil, 3 oz Milk or milk substitutes, fortified, 1 cup Shrimp, canned, 3 oz Fortified orange juice, cup Cereal, fortified, 1 serving Egg yolk, cooked, 1 large

    Amount in IU
    320 240 100 90 75 40 or more 25

    The body can make vitamin D when the skin is exposed directly to sunlight (not through a window or with sunscreen applied). 15 minutes of sunshine three times per week on the skin of your face, arms, back, or legs between 10 AM and 3 PM is usually enough to produce the bodys requirement. A very limited number of foods are naturally high in vitamin D, but many foods and beverages have been fortified, such as cereals and milk. You can see if a food has been fortified and how much vitamin D it contains by checking the Nutrition Facts label. Supplements come in two forms: D2 (ergocalciferol) and D3 (cholecalciferol). If a blood test shows your levels are low, talk to your physician about the amount you should supplement.

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