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.
Foods that contain vitamin D include:
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:
Some people who do not get enough vitamin D may need supplements.
Your body needs vitamin D to absorb calcium. Calcium keeps your bones and muscles, including your heart, healthy and strong. If your muscles don't get enough calcium, they can cramp, hurt, or feel weak. You may have long-term (chronic) muscle aches and pains.
If you don't get enough vitamin D throughout life, you have an increased chance of having thin and brittle bones (osteoporosis) in your later years. Children who don't get enough vitamin D may not grow as much as others their age. They also have a chance of getting a rare disease called rickets. It causes weak bones.
Vitamin D and calcium are added to many foods. And your body uses sunshine to make its own vitamin D.
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.
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