Vitamin D
Vitamin D, also known as the sunshine vitamin, helps the body in a number of ways. The main benefits of vitamin D include;
- assisting the formation & maintenance of healthy bones, through enhanced calcium absorption
- supporting the development & maintenance of healthy muscles
- ensuring the healthy functioning of the immune system
Almost one in four Australians are vitamin D deficient, with even higher instances in the southern states of Australia1.
It is difficult to obtain adequate vitamin D through dietary means, though fatty fish (salmon & tuna), cheese & mushrooms are rich in the vitamin. Some milks are fortified with vitamin D, which can assist with boosting your intake. The bestway to obtain vitamin D is through moderate sun exposure.
The Adequate Intake (AI) for vitamin D is the same for both men & women, and requirements increase over the age of 50. Please see the recommended AI for vitamin D below2. As sources of vitamin D are limited,supplementation is a great way to ensure you’re meeting the nutritional requirements.
| Age | AI |
|---|---|
| 0-6 mths | 5.0 µg |
| 7-12 mths | 5.0 µg |
| 1-50 yr | 5.0 µg |
| 51-70 yr | 10.0 µg |
| >70 yr | 15.0 µg |
1 4364.0.55.008 - Australian Health Survey: Usual Nutrient Intakes, 2011-12