Vitamin D: Benefits, daily intake and best sources

Vitamin D is an essential nutrient that plays a number of important roles in the body

Some of the main benefits of vitamin D include

Helps to maintain healthy bones and teeth: Vitamin D helps the body absorb calcium, which is necessary for strong bones and teeth.

Supports immune system function: Vitamin D plays a role in the functioning of the immune system and may help to reduce the risk of certain infections.
May reduce the risk of certain chronic diseases: Some research suggests that vitamin D may help to reduce the risk of certain chronic diseases, such as heart disease, diabetes, and certain cancers.
May improve muscle function: Vitamin D may help to improve muscle function and reduce the risk of falls in older adults.
May improve mental health: Some studies have found that vitamin D may be linked to improved mental health and a reduced risk of depression.

Daily dose of vitamin D

The daily recommended intake of vitamin D varies depending on a person’s age and life stage. The following are the recommended daily intake levels for vitamin D, according to the Institute of Medicine:

Infants 0-12 months: 400-1,000 IU (10-25 mcg)
Children 1-13 years: 600-1,000 IU (15-25 mcg)
Adolescents 14-18 years: 600-1,000 IU (15-25 mcg)
Adults 19-70 years: 600-800 IU (15-20 mcg)
Adults 71 years and older: 800-1,000 IU (20-25 mcg)
Pregnant and lactating women: 600-800 IU (15-20 mcg)

It’s important to note that these recommendations are for daily intake from all sources, including food, supplements, and sunlight exposure. Some people, such as those with limited sun exposure or certain health conditions, may require higher levels of vitamin D and may need to take supplements to meet their needs. It’s always a good idea to speak with a healthcare provider to determine the right intake level for you.

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Best sources of vitamin D

There are a few different sources of vitamin D:

Sunlight: The body can produce vitamin D when the skin is exposed to sunlight, specifically ultraviolet B (UVB) rays. Sunlight is the primary source of vitamin D for most people.
Foods: A few food sources of vitamin D include fatty fish (such as salmon, mackerel, and sardines), beef liver, egg yolks, and cheese. Some foods, such as milk, orange juice, and cereals, are also fortified with vitamin D.
Supplements: Vitamin D supplements are available in the form of tablets, capsules, and liquids. They can be taken to meet the recommended daily intake of vitamin D if it is not possible to get enough through sunlight and diet alone.

It’s important to get enough vitamin D to maintain good health, but it’s also important not to consume too much, as high levels of vitamin D can be harmful. It’s always a good idea to speak with a healthcare provider before starting a vitamin D supplement to determine the right dosage for you.