If adults and adolescents regularly avoid sunlight exposure, research indicates a necessity to supplement with at least 5,000 I.U. of vitamin D3 daily. To obtain this amount from milk one would need to consume 50 glasses. With a multivitamin more than 10 tablets would be necessary. Neither is advisable. The skin produces approximately 10,000 I.U. in response 20-30 minutes of summer sun exposure - 50 times more than the US government's recommendation of 200 I.U. per day!
There are 3 ways for adults to ensure adequate levels of vitamin D:
- regularly receive midday sun exposure in the late spring, summer, and early fall, exposing as much of the skin as possible (being careful to never burn).
- regular use of a sun bed (avoiding sunburn) during the colder months.
- take 5,000 I.U. per day for 2-3 months, then obtain a 25-hydroxyvitamin D test. Adjust your dosage so that blood levels are between 50-80 ng/ml. year round.
John Jacob Cannell MD Executive Director VITAMIN D COUNCIL
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