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Vitamin D: A key factor in good calcium absorptionVitamin 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 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.
