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); not getting enough vitamin D
throughout life increases the risk for bone thinning (osteoporosis) in later
years.
Most doctors suggest daily vitamin D supplements of 200 to
400 IU for children and teens, starting by age 2 months.
A person
age 19 to 50 needs 400 to 800 IU of vitamin D every day. A person age 50 and
older needs 800 to 1,000 IU of vitamin D every day. People who live in sunny
climates can get enough vitamin D through 10 to 15 minutes per day of sun
exposure a few days a week.
You can get the amount of vitamin D
you need each day by eating a variety of dairy products. 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.
