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Food and Nutrition

Men and Women Over the Age of 50

Canada's Food Guide

Men and women over the age of 50 need a daily vitamin D supplement.

The need for vitamin D increases after the age of 50. In addition to following Canada's Food Guide, everyone over the age of 50 should take a daily vitamin D supplement of 10 µg (400 IU). Vitamin D and calcium are important for bone strength and to reduce the risk of osteoporosis and fractures in older adults.

Can I meet my vitamin D needs through food?

Canada's Food Guide recommends having 500 mL (2 cups) of milk every day for adequate vitamin D. After the age of 50, vitamin D needs are higher than can be obtained from food and a daily supplement is recommended in addition to following Canada's Food Guide.

Can I meet my vitamin D needs from sun exposure?

Men and women over the age of 50, have a reduced capacity to produce vitamin D through sun skin exposure. Therefore, it is recommended all adults over the age of 50 take a daily vitamin D supplement.

Learn More About: Vitamin D for people over 50

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