Get Your Vitamin D

Are you getting enough Vitamin D?  It is estimated that over 10 million Americans are deficient in vitamin D.  Vitamin D deficiencies raise the risk for osteoporosis, heart disease, multiple sclerosis, and a number of different cancers.

How much Vitamin D is enough?

The recommended dose for adults 18 to 50 is 200 IU. If you’re over 50 it increases to 400 IU and if you’re over 70 it increases to 600 IU.  But a number of doctors and health care professional feel that these numbers are way too low. I have clients whose doctors have recommended any where from 1,200 IU to 1.800 IU a day. In an article from the Mayo Clinic they recommend even higher doses of vitamin D Mayo Clinic Vitamin D.

Natural Sources of Vitamin D

The skin can make vitamin D from the sun.  Anywhere from 5 to 30 minutes of unprotected sun exposure twice per week will most likely give you enough vitamin D. Other good sources are fish, egg yolks, fortified milk and fish liver oil.

We all need vitamin D to absorb calcium so make sure your getting enough of it. Speak to your doctor for their recommendations.

Best- Mike Cola

Fitness Contrarian

About Mike Cola

Mike Cola has well over 50,000 hours of hands-on personal training experience. He started his own personal training studio in1989, Mike Cola Fitness, which is located in New York.Connect with Mike @ Google+

2 Responses to “Get Your Vitamin D”

  1. To get the vitamin D levels between 50-80 ng/ml blood, 200, 400, 600 IU are unlikely to get a person to that “promised land”. This is especially true if the person is already low in vitamin D. The healthy, optimum dose could be up to 10000 IU per day.

    Anyone in a northerly climate can take 2000 IU as a minimum during the months where sun exposure is minimal.

  2. Thanks for the comment; it is very insightful. One of my clients was told to take 4,000 IU of vitamin D by her doctor last week.