Super Milk now has even more vitamin D

Checking the vitamin D content of your diet;

• It’s important to know the vitamin D content of your diet so you can make sure you are getting the right amount and to also make sure you’re not taking too much. Use the vitamin D calculator on this website to help, but remember it does not include supplements.

Sources of Vitamin D in your diet;

• Natural Sources; Very few foods naturally contain vitamin D, oily fish and fish liver oils are among the best sources.
  
  
• Fortified Foods; A number of foods now have vitamin D added to them such as Avonmore Super Milk, Petit Filous, some orange juices, and breakfast cereals so it is important to read the nutrition label to see what the vitamin D content is. As children can sometimes drink a lot of milk it’s important to keep an eye on their intake if they are drinking a fortified milk along with other products fortified with vitamin D.
  
  
• Supplements; If you take a multivitamin supplement you should check the level of vitamin D they contain.

How much vitamin D can I have?

• The recommended daily allowance (RDA) is the level of intake of nutrients that is judged to be adequate to meet the known nutrient needs of the majority of healthy people. The RDA for vitamin D varies depending on your age see table 1 below.
  
  
• Tolerable upper intake levels are set as the highest daily intake of a nutrient that is likely to pose no health risk. The tolerable upper intake level of vitamin D for children aged 1-10 years old is 25µ g a day and for everyone else it is 50µ g a day, so consuming vitamin D above these levels is NOT recommended. Table 1 below illustrates the recommended intake for vitamin D and the upper safe level for vitamin D.

Table 1 The Recommended Dietary Allowances for Vitamin D (µg) and the Tolerable Upper Intake level for vitamin D (µg)