Conditions such as these can lead to soft bones, aching muscles, painful movement and fractures. Severe and prolonged vitamin D deficiency is known to cause bone mineralization disorders such as rickets in children and osteomalacia in adults. This implies that most American adults get enough vitamin D - most likely through sun exposure. However, the data also indicate that average blood levels of vitamin D are above what’s considered necessary for good bone health for most people. National survey data indicate that most Americans don’t get enough vitamin D through their diets. That goes up to 800 international units a day for those over 70. In general, adults should consume 600 international units of vitamin D a day. Chemical reactions in your liver and kidneys transform vitamin D into forms that your body can use. People in climates with more sunlight tend to get more exposure than do those in climates with less sunlight.Ĭertain foods - fortified foods, such as milk and cereal, and fatty fish, such as salmon, tuna and mackerel - also provide vitamin D. When ultraviolet (UV) rays hit your skin - particularly midday - it triggers production of vitamin D. You get most of your vitamin D from sunlight. It does this by helping your body absorb and maintain adequate levels of two other nutrients important to bone health - calcium and phosphate. Why is it so important, and does the average person need a vitamin D supplement?ĪNSWER: Vitamin D is an essential nutrient that your body requires primarily to build strong bones. Check with your health care provider to see how much you should take.DEAR MAYO CLINIC: It seems that vitamin D is always in the news. Some other foods, like milk and cereal, often have added vitamin D. Vitamin D-rich foods include egg yolks, saltwater fish, and liver.
So many people try to get their vitamin D from other sources. However, too much sun exposure can lead to skin aging and skin cancer. Your body forms vitamin D naturally after exposure to sunlight. You can get vitamin D in three ways: through your skin, from your diet, and from supplements. Vitamin D also has a role in your nerve, muscle, and immune systems. A lack of vitamin D can lead to bone diseases such as osteoporosis or rickets. Calcium is one of the main building blocks of bone. Vitamin D helps your body absorb calcium. Vitamins are substances that your body needs to grow and develop normally.
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