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Humans intake vitamin d naturally via sunlight In Canada, vitamin d supplement is recommended for all infants to correct for a lack of exposure to ultraviolet light due to Canada's northern geographic latitude. If there is a shortage of vitamin d in the human body a vitamin d supplement is best taken orally. Very few foods contain enough vitamin d to raise blood levels to the normal range on their own. Foods highest in vitamin d are cod liver oil, fortified milk and orange juice, canned mackerel, salmon, sardines and other fatty fish. When looking for a supplement, look for an over-the-counter formulation of d3-cholecalciferol which has been proven to raise blood levels of vitamin d better than those containing d2-ergocalciferol. Vitamin d supplement is a practical way to ensure adequate levels of this important protector are always available in your bloodstream. Since a large body of science shows vitamin d works closely with calcium and magnesium it is best to take your vitamin d in combination with calcium and magnesium to maintain a proper balance. Administration of a daily vitamin d supplement of 10 µg (400 iu) or ensuring adequate dietary intake of vitamin d can prevent vitamin d deficiency, without risk of toxicity. The total daily intake from food and supplements combined should not ex-ceed 1000 iu for infants and young children and 2000 iu for adults. Most people, except those in the risk groups noted below, can get enough vitamin d if they eat enough vitamin d rich foods (for example, milk, vitamin d fortified foods and some fatty fish) and if they engage in safe sun practices. There is no evidence that a vitamin d supplement is needed for active people under 65 years of age. However, everyone over 65 years of age should aim to take 10 micro g (400 iu) daily of vitamin d. For the majority of people this can only be achieved by a vitamin d supplement. Where vitamin d deficiency has been confirmed or is likely, such as in the case of housebound individuals, a vitamin d supplement of 20 micro g (800 iu) is the recommended dose. Vitamin d supplement is warranted for newborn and young infants. Preventive measures that are targeted and safe include; the screening for and counseling of mothers to receive vitamin d supplements prenatally and during lactation; education on how to utilize safe exposure to sunlight; and the consumption of vitamin d enriched foods. As usual with any medical situation, your physican or possibly your dietician should always be consulted if you have any concerns.
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