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Recommended Daily Allowances. Adult men and women, including pregnant or nursing women, should consume 15 micrograms of vitamin D daily, according to the Institute of Medicine's Food and Nutrition Board. Vitamin D intake can also be measured in International Units; by this measure, adults require 600 International Units daily. Seniors over 70 years of age have a higher RDA -- 800 International Units, or 20 micrograms, of vitamin D each day.
Calcium is important for men for optimal bone health, but in general it's best to get calcium from foods. Dairy products have calcium and so do dark green leafy vegetables and fortified foods. Here's the daily Recommended Dietary Allowance (RDA) for healthy adult men. Note that the upper limit represents the safe boundary â it's not how much you should aim to get. Exceeding the upper limit increases your risk of health problems. Don't forget vitamin D, which helps your body absorb calcium. Food sources of vitamin D include egg yolks and fatty fish, such as salmon and tuna. You can also get vitamin D through fortified foods and even from sun exposure. Remember, these guidelines are for healthy adult men in general.