Vitamin d

Vitamin D

Vitamin D

Vitamin D is vital for calcium absorption in bones and to improve muscle strength. Not getting enough vitamin D in childhood can slow growth or cause misshapen bones (rickets), and not getting enough vitamin D throughout life increases the risk for bone thinning (osteoporosis) in later years.

Many people can get the amount of vitamin D needed each day through food and sunlight. Vitamin D is in foods such as egg yolks, liver, saltwater fish, and vitamin D-fortified dairy products. Vitamin D also is available in supplements, often in combination with calcium.

How much vitamin D do you need?

The recommended dietary allowance (RDA) for vitamin D is 600 IU (international units) every day for people ages 1 through 70. Adults 71 and older need 800 IU every day.

How can you get more vitamin D?

Foods that contain vitamin D include:

  • Salmon, tuna, and mackerel. These are some of the best foods to eat when you need to get more vitamin D.
  • Cheese, egg yolks, and beef liver. These foods have vitamin D in small amounts.
  • Milk, soy drinks, orange juice, yogurt, margarine, and some kinds of cereal have vitamin D added to them.

Some people don't make vitamin D as well as others. They may have to take extra care in getting enough vitamin D.

Things that reduce how much vitamin D your body makes include:

  • Having dark skin.
  • Age, especially if you are older than 65.
  • Digestive problems, such as Crohn's or celiac disease.
  • Liver and kidney disease.

Some people who do not get enough vitamin D may need supplements.

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