Vitamin D is also known as the "sunshine vitamin" because the body manufactures the vitamin after being exposed to sunshine. Ten to 15 minutes of sunshine 3 times weekly is enough to produce the body's requirement of vitamin D. However, many people living in sunny climates still do not make enough vitamin D and need more from their diet or supplementation.

The Food and Nutrition Board at the Institute of Medicine recommends the following dietary intake for vitamin D as cholecalciferol. (One microgram of cholecalciferol is the same as 40 IU of vitamin D.)

Infants

• 0 - 6 months: 5 micrograms per day (mcg/day)
• 7 - 12 months: 5 mcg/day

Children

• 1 - 13 years: 5 mcg/day

Adolescents and Adults

• Males and Females age 14 to 50: 5 mcg/day
• Males and Females age 51 to 70: 10 mcg/day
• Males and Females age over 70: 15 mcg/day

Specific recommendations for each vitamin depend on age, gender, and other factors (such as pregnancy). In general, those over age 50 need higher amounts of vitamin D than younger persons. Ask your health care provider which amount is best for you.