age of 19 – 70 years is 600 International Units (IU) daily.
Very few foods naturally have vitamin D. Fatty fish such as salmon, tuna, and mackerel are among the best sources. Beef liver, cheese, and egg yolks provide small amounts. Fortified foods provide most of the vitamin D in American diets.
Almost all of the U.S. milk supply is fortified with 400 IU of vitamin D per quart, and so are many of the plant-based alternatives such as soy milk, almond milk, and oat milk. But foods made from milk, like cheese and ice cream, are usually not fortified. Vitamin D is also added to many breakfast cereals and some brands of orange juice, yogurt, and margarine.
The best measure of one’s vitamin D status is blood levels of 25-hydroxyvitamin D. In general, levels below 30 nmol/L are too low for overall health, and levels above 125 nmol/L are probably too high. Levels of 50 nmol/L or above are sufficient for most people. Blacks tend to have the lowest levels and whites the highest levels of vitamin D.
The study, referenced above, found that vitamin D levels of 10 nmol/L or less were associated with 2-3 times higher risk of death, with the largest effect being observed in patients aged 45 to 60 years. Levels of 90 nmol/L or higher were