Fortified milk and cereals, eggs, tuna, fish-liver oils, and sun exposure all help the body obtain Vitamin D. (To make your own Vitamin D, you need to get about 15 minutes of sunlight a day.)
Women ages 19-50 should consume at least 200 IU of Vitamin D on a daily basis. The recommendation for pregnant and nursing moms is the same: 200 IU. While too little Vitamin D can lead to weakened bones and an increased risk of fractures, too much Vitamin D can cause nausea, vomiting, poor appetite, constipation, weakness, and weight loss. Prolonged exposure to too much Vitamin D can lead to health problems and toxicity. However, antacids, some cholesterol lowering drugs, some anti-seizure medications, and steroids interfere with the absorption of Vitamin D.
|Food Source||International Units (%RDA)|
|Salmon*, 3 1/2 ounces||360 (180%)|
|Mackerel*, cooked, 3 1/2 ounces||345 (173%)|
|Sardines*, 1 3/4 ounces||250 (125%)|
|Tuna*, 3 ounces||200 (100%)|
|Milk, Vitamin D fortified, 1 cup||98 (49%)|
|Breakfast cereal, fortified with 10% of the DV for Vitamin D per serving, 3/4 cup||40 (20%)|
|Egg, 1 whole (Vitamin D is present in the yolk)||20 (10%)|
|Liver, 3 1/2 ounces||15 (8%)|
|Cheese, 1 ounce||12 (6%)|
This article was reviewed by Tanya Jolliffe, a BabyFit healthy eating expert.