OUR NUTRIENT GUIDE
Let the sun shine in
How much do I need?
The current dietary reference intakes (DRIs) for vitamin D are:
- Infants 0 - 12 months - 10 mcg
- Children 1 - 8 years - 15 mcg
- Men 9 - 70 years - 15 mcg
- Men 70 and older - 20 mcg
- Women 9 - 70 years - 15 mcg
- Women 70 and older - 20 mcg
- Pregnant Women 14 - 50 years - 15 mcg
- Breastfeeding Women 14 - 50 years - 15 mcg
These are the daily amounts established by the Health and Medicine Division of the National Academy of Sciences (formerly known as the Institute of Medicine).
If you’re thinking about supplementing with vitamin D, we suggest looking for the premium form D3 because it’s what your body prefers and can easily use. It’s also the form you’ll find in all SmartyPants supplements.
Why we include it
We include vitamin D3 to help build strong bones and teeth and to support normal immune function.*
Vitamin D3 is technically not a vitamin, but a hormone that’s made in the skin after being exposed to UVB light. Although it is possible to get vitamin D3 from food, the best way to get vitamin D3 is from the sun.
Many people, however, do not get enough sun exposure, either because they do not live in sunny climates or because they don’t want to risk developing skin cancer. Additionally, season, time of day, cloud coverage, pollution, skin tone, and sunscreen use all limit our body’s ability to make vitamin D3.
Where can I get it?
Vitamin D3 – the form that our bodies produce when exposed to UVB light – is highest in animal products including egg yolks, oily fish, and fish liver oil.
- 1 Tbs cod liver oil – 1,360 IU
- 3 oz salmon – 447 IU
- 3 oz tuna – 154 IU
- 1 cup orange juice (fortified) – 137 IU
- 1 cup milk (fortified) – 120 IU
- 2 oz sardines – 46 IU
- 2 eggs – 80 IU
We recommend you seek the advice of your pediatrician or primary care provider before making changes to you or your child’s nutrient intake.