A lot of people in the United States are getting less than the recommended daily amount of vitamin D. The National Health and Nutrition Examination Survey conducted a 3 year study from 2013 to 2016 that revealed around 92% of males and over 97% of females (an average of 94% of all people) over a year old were receiving less than the recommended daily amount of 400 IU from the food they consumed.
Further analysis of this data revealed that the average daily amounts of vitamin D from food and drinks was around 204 IU in males and only 168 IU in females. Children between the ages of 2 and 19 only received an average of 196 IU per day.
The data also revealed that around 28% of the participants older than 2 were taking a vitamin D supplement, while 26% of participants between 2 and 5 years old took supplements, and 14% between 6 and 11 years old were taking supplements.
The numbers of participants taking supplements increased with age. For those aged between 12 and 19, 10% took supplements and 49% of males and 59% of females over 60 were also taking a vitamin D supplement.
Not surprisingly, the study also confirmed that the levels of vitamin D in participants increased significantly when they ate a healthy diet. A
healthy diet in the United States consists of: Consuming a variety of fruits, vegetables, whole grains, low fat or fat-free milk products, and healthy oils.
Drinking milk, consuming cereals, yogurts and margarines, and orange juice fortified with vitamin D. There are small amounts of vitamin D in cheese. Consume a variety of foods with protein such as soy products, seeds, nuts, legumes, eggs, poultry and lean meat, and seafood.
Consume fatty fish such as tuna, salmon and mackerel as these are all good vitamin D sources. Egg yolks and beef liver have smaller amounts
of vitamin D in them.
Limit the amount of trans-fats and saturated fats consumed.
Limit the amount of sodium and added sugars consumed.