* I am not promoting this particular brand.
The Institute of Medicine recommends we get a minimum of 800 IUs of Vitamin D per day (it's 600 for all you young chicks under 70). I've never been a sun-lover. I love being in the house and I surely don't get what I need of the sunshine vitamin. If you are over 60 your skin just doesn't convert the UV rays into Vitamin D so you really have to work at it to get enough.
Here's some tips to help out in that department
1. Choose a cereal that is fortified with Vitamin D.
2. Milk is fortified with Vitamin D so add that to your cereal to get more of the good stuff. But, no fair trying to lap up vitamin D in your ice cream. Won't work... stick with the milk.
3. Eat fish. Sockeye salmon is best. Trout, mackerel and tuna also provide Vitamin D.
4. Canned tuna or sardines can be a substitute for fresh fish. It's an inexpensive alternative and can be kept on a shelf for long periods of time... stock up on those and use them!.
5. Get at least 20 minutes of sunshine a day without sunscreen.
6. If you take vitamin D. supplements be sure to not exceed your total intake for a day which is 4000 IUs. The excess over that amount can be stored in your fat and cause toxic buildup.
7. You can't sit in front of a window (or hope to get Vitamin D while you are driving) for glass blocks 100% of the UV rays that would convert into Vitamin D. It won't work. You gotta get out in it.
8. UVB rays are the most potent in mid-day (right when it's hottest UGH) but that's when you need to be soaking up the rays!
So, go sit in the sun... unless you have a rainy, yucky day like I do today. Then be sure to take your supplements.
Info came from "How Not To Die" by Dr. Michael Greggor and from http://lifeimagined.aarp.org