Vitamin D

Vitamin D helps the body absorb calcium, an essential nutrient for your bones. Having too little vitamin D can result in soft, thin or even brittle bones. Vitamin D is important for more than its contributions to good bone health, though.

Your body needs vitamin D to:

• fight off infections
• maintain healthy blood sugar levels
• manage healthy blood pressure
• promote lung function and cardiovascular health
• support the brain and nervous system
• support healthy pregnancies

Reduced sun exposure and vitamin D-deficient diets can cause you to not get enough of this essential vitamin — putting you at risk for a deficiency. Because vitamin D contributes much to your health, a deficiency can be serious. It's important to recognize the signs and symptoms, which include:

• achy bones and muscles
• depression or mood swings
• dizziness
• excessive head sweating
• fatigue
• obesity or being overweight
• problems sleeping
• reduced immunity

If you suspect you're vitamin D deficient, your doctor can order a blood test to measure your vitamin level. If your deficiency is significant, your doctor may prescribe a high-dose of the vitamin as a short-term regimen.

Vitamin D deficiency can lead to a host of health conditions, so it's important to talk to your doctor.

Your recommended daily vitamin D level varies based on your age. The National Institutes of Health recommends the following:

• 1–11 months – 400 international units (IU) (a measurement system used for vitamins)
• 1–70 years – 600 IU
• 71 years and older – 800 IU

You can boost your vitamin D levels by eating vitamin D-fortified foods and taking a vitamin D supplement. Time in the sun can also boost vitamin D levels. Depending on your skin type this could be as little as 10 minutes, however, overexposure to the sun can be harmful to the skin.

Foods that contain vitamin D include:

• cheese
• egg yolks
• fatty fish, such as tuna, salmon and mackerel
• fortified foods such as cereals, milk and orange juice
• mushrooms

Talk with your doctor before taking a vitamin D supplement.

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