Most nutrition professionals now suggest that the current vitamin D recommendation or Daily Value of 400 international units (IU) daily which is the amount you find on food and supplement labels is too low and that it should be increased to 1,000 international units (IU) a day…particularly if you are middle-age or older. If you're in doubt, check with your doctor. The less you are in the sun, the more vitamin D you need from food and supplements. Many vitamins occur naturally in a variety of foods but not vitamin D.

Natural Food sources:

• Salmon, 3.5 ounces cooked: 360 IU
• Tuna, 3 ounces, in oil (drained) 250 IU
• Egg yolk, 20 IU
• Fortified Food Sources (read the label to make sure as only milk is routinely fortified):
• Milk, 8 ounces, 100 IU (doesn't matter the fat percentage)
• Orange juice, 8 ounces, 100 IU
• Cereals, about 1 cup, 40 IU

So, what is a realistic game plan to increase the amount of vitamin D you get on a daily basis?

1. check your multi vitamin/mineral supplement, most have 400 IU
2. check your calcium supplement if it has D added, typically 100 IU
3. best food choices currently include milk, 100 IU per cup or yogurt (check the label), 80 IU per container, fish such as salmon or catfish
4. take the remainder as a vitamin D3 supplement