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Your body makes vitamin D when exposed to sunlight. Since most Canadians don't always get enough sun exposure
and it may be difficult to obtain necessary amounts of vitamin D through diet alone, supplements are
generally a good idea.
Vitamin D3 increases calcium absorption by as much as 30 to 80 percent.
Osteoporosis Canada recommends that Canadians aged 19 to 50, including pregnant or lactating
women, receive 400 international units (IUs) of vitamin D3 per day. Adults over
50 should receive at least 800 IUs.
Milk fortified with vitamin D3 contains 100 IUs per 250 ml glass. Foods such
as margarine, eggs, chicken livers, salmon, sardines, herring, mackerel, swordfish and fish oils (halibut and
cod liver oils) all contain small amounts. Since it may be difficult to get enough vitamin D3 from food
alone, you may wish to consider supplements. Most multivitamins provide 400 IUs of vitamin D3. Some calcium
supplements also contain vitamin D3.
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