Vitamin D Supplements: Whole food listing

Keep in mind the following guidelines when looking at the following list and deciding if you need a vitamin d supplement (and also how much you need):

- 19-50 year olds need 200 IU/day
- 51-70 year olds need 400 IU/day
- people older than 70 years need 600 IU/day

Foods with vitamin d:
> Salmon, cooked, 3.5 oz: 360
> Mackerel, cooked, 3½ oz: 345
> Tuna fish, canned in oil, 3 ounces: 200
> Sardines, canned in oil but then drained, 1¾ ounces: 250
> Milk, vitamin D fortified, 1 cup: 98
> Margarine, fortified, 1 tbsp: 250
> Pudding, prepared with vitamin D fortified milk, ½ cup: 50
> Ready-to-eat cereals , fortified, 1 serving: 103
> Egg, 1 yolk: 20
> Beef Liver, cooked, 3½ ounces: 15
>Swiss Cheese, 1 ounce: 12

As you can see, on most days it is probably necessary for you to take a vitamin d supplement. Consult with your medical practitioner if you are unsure.