The Skin Cancer Foundation’s Photobiology Committee, a group of physician experts on sun protection, now recommends that adults who have limited sun exposure or practice sun protection increase their intake of vitamin D to 1,000 International Units (IUs) daily, which is significantly more than the current Adequate Intake (AI) guidelines established by the Institute of Medicine’s Food and Nutrition Board.

Vitamin D is necessary for strong bones and immune system health; deficiencies have been associated with bone maladies such as osteomalacia (bone softening) in adults, and rickets in children, as well as other diseases including type I diabetes, hypertension, rheumatoid arthritis, and certain cancers. There are three sources of vitamin D: UV (ultraviolet) B radiation from the sun, certain foods, and supplements. Since the benefits of UV exposure cannot be separated from its harmful effects (potential skin damage, eye damage, premature aging, and skin cancer), The Skin Cancer Foundation urges everyone to obtain vitamin D safely: from foods and/ or supplements. Foods that are a good source of vitamin D include oily fish, such as salmon, and fortified dairy products and cereals.

Currently, the Food and Nutrition Board lists daily AI levels for vitamin D ranging from 200 IU for those under age 50 to 600 IU for senior citizens. The Institute of Medicine is expected to update — and increase — these AI levels by May 2010.

For children under the age of 18, including infants, the American Academy of Pediatrics recommends 400 IU of vitamin D per day. Vitamin D can be toxic in high doses; 2000 IU per day is the upper limit for safety.

Learn the facts about vitamin D here.