How to Get a Daily Dose of Vitamin D

The United States recommended daily allowance of Vitamin D is 200 IU per day and 400 IU per day for older people and those who don't get much sun exposure. Serious Vitamin D deficiency causes rickets and tooth decay. Vitamin D also helps in the prevention of osteoporosis, cancer and diabetes. It's difficult to get Vitamin D from diet alone, since few foods contain Vitamin D naturally.

Instructions

• 1

  Take 1 tablespoon of cod liver oil each day. Cod liver oil contains more than the U.S. recommended allowance of Vitamin D.

• 2

  Eat one serving per day of fish, like salmon, mackerel, tuna and sardines.

• 3

  Purchase foods fortified with Vitamin D. These include milk, margarine and cereals.

• 4

  Take in small amounts of Vitamin D from eggs, liver and Swiss cheese.

• 5

  Get some sun. Most individuals get enough Vitamin D from sunlight exposure. Cloud cover, smog and high melanin content in the skin are some factors that prevent people from getting Vitamin D from the sun alone. Some reports say that exposure to direct sunlight for 5 to 30 minutes twice a week produces adequate Vitamin D.

• 6

  Take supplements, like cod liver oil pills or multi-vitamins that contain Vitamin D.