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A recent study in the American Journal of Clinical Nutrition found post-menopausal women who consumed adequate amounts of vitamin D, predominately from foods, experienced better health outcomes with regards to mood. The study assessed over 80,000 women between the ages of 50 and 79. It looked at dietary and supplemental intake of vitamin D and the affect this has on mood in the post menopausal years. The study assessed mood, via a questionnaire, at the beginning and end of the three year period. The results showed better mood outcomes for women who consumed approximately 800 IU of vitamin D, compared to those who consumed approximately 100 IU or less of vitamin D per day. Vitamin D is known for its effects on bone and muscle health, and although it remains unclear what the exact mechanism is for vitamin D and mood, it is thought vitamin D may play a role in the neurotransmitters of the central nervous system.The recommended daily intake of vitamin D is 400IU per day for women between 51 and 70 years of age. After the age of 70, the RDI goes up to 600IU per day to meet day to day needs. Here is a list of foods that contain a certain amount of vitamin D per 100g serve:
Just a note on dietary vitamin D: an Australian study has recently shown that the average Australians consume an average 50IU of vitamin D per day from foods sources. Therefore, unless you are consuming vast amounts of sardines, salmon and kippers, the majority of your vitamin D intake will be from the sun, or supplements.
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