EVERYBODY should be supplementing Vitamin D. I had a friend who was taking 4,000 IUs a day and she got her Vit D levels tested and she was STILL low. At 4,000 IUs a day!
So, if she is low, chances are that you are probably low too.
I get about 1,000 IUs from cod liver oil, and then take a 5,000 IU supplement in capsule form. The general rule of thumb is 1,000 IUs for every 25 pounds of body weight. My kids get about 500 IUs from cod liver oil and then take a 1,000 IU capsule. And, of course, we need more Vitamin D in the winter since we're not getting it from the sun.
It's kind of interesting how my children will ask for the cod liver oil in the winter, but in the summer they tend to forget about it. I think their bodies know when they need it.
Here's a link as to why Vitamin D is so important.
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