Vitamin D dosage and sources of vitamin D

The international dietary table or as it's now known as, the reference dietary intake, for vitamin D was set at 600 IU for individuals between 1 and 70 years of age in November 2010. However, many medical professionals believe that these levels are too low. The best way to determine the amount of vitamin D one needs for optimal health is to have one's blood levels checked as it's highly individual, and depends on how much one manufactures from the sun or gets from food sources.

The sun is obviously the largest source of vitamin D. However, how much vitamin D you are able to produce from the sun depends on your skin tone, degree of latitude, amount of skin exposure and time of day. The most vitamin D is produced when the majority of the skin is exposed during mid-day. It should also be noted that sunscreens that block ultra-violet rays, also block the production of vitamin D. Food sources of vitamin D include egg yolk, fish, fish oil, cod liver oil, cheese and beef liver.

While further research needs to be done, this study illuminates the importance of proper vitamin D intake for young, female athletes.