A Daily Dose of Vitamin D
Milk is an excellent source of vitamin D, an essential nutrient often called the sunshine vitamin since it’s produced when skin is exposed to UV rays.
In spite of this, a recent survey conducted by Statistics Canada revealed that 66% of Canadians do not have a vitamin D blood level that is considered optimal for general health.1 Moreover, the prestigious Institute of Medicine has just released the new recommendations for this vitamin.
These guidelines are applicable to both the United States and Canada. Determining proper levels of Vitamin D is quite complicated since the levels in the body not only derive from food or supplements but by skin synthesis too. Therefore, the vitamin D recommendations are based on assumptions of minimal sun exposure. Consequently the Recommended Dietary Allowance has been established a 600 International Units (IU) per day for people from one to seventy years old. Whereas individuals aged 71 and older may require as much as 800 IU per day.
Natural sources of vitamin D
In addition to being produced through sun exposure, vitamin D is found in certain foods. However, there are only a few foods that are natural sources of vitamin D: certain fatty fish (sardines, herring, salmon, trout, tuna), fish-liver oil and egg yolk.
Vitamin D in milk
In Canada, milk – which is the main source of vitamin D in our diet – and margarine are required to be fortified with vitamin D. Vitamin D can also be found in some beverages, as well as in some yogurts made with vitamin D-fortified milk.
In general, however, it is quite hard to attain a blood level of vitamin D that is high enough for optimal health without consuming milk. A recent study from Statistics Canada revealed that people who consume milk more than once a day show a higher blood level of vitamin D than those who do so less than once a day. One more reason to consume milk every day!
Vitamin D: Canadian recommendations
New Canadian recommendations regarding vitamin D should be announced soon. In the meantime, Canada's Food Guide recommends that Canadians over the age of two, including pregnant and lactating women, drink 500 ml (two cups) of milk daily to ensure an adequate intake of vitamin D.2 Two cups of milk provide 200 IU of vitamin D. Persons aged 50 years and over should take a daily supplement of 400 IU.
Vitamin D needs of breastfed babies
Infants that are exclusively breastfed by their mothers are at high risk for vitamin D deficiency, especially if they are born in winter. This is why they should receive a daily supplement of 400 IU, or 1 ml in drops, starting at birth. Once the baby switches to fortified cow's milk (or an already fortified commercial infant formula), the supplement is no longer necessary.3
Sources
1. Langlois K et al. Vitamin D status of Canadians as measured in the 2007 to 2009 Canadian Health Measures Survey. Statistics Canada 2010; catalogue No. 82-003-X.
2. Health Canada. Vitamin D: Recommendations and Review Status.
3. Health Canada. Vitamin D Supplementation for Breastfed Infants - 2004 Health Canada Recommendation.
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