Many of us already know that vitamin D, a nutrient found in some foods, is needed for health and to maintain strong bones. What you may not know is that vitamin D is also important to your body in many other ways. Muscles need it to move, nerves need it to carry messages between the brain and every body part, and the immune system needs vitamin D to fight off invading bacteria and viruses. Vitamin D deficiency in adults can lead to a risk of developing osteoporosis, a condition in which bones become fragile and may fracture as the result of a fall. A vitamin D deficiency in children may cause rickets, or impaired mineralization of growing bones, which can have a domino effect and lead to calcium and phosphorus deficiencies.
Fortified foods provide most of the vitamin D in American diets because not very many foods naturally contain vitamin D. A nonfood way to get vitamin D is through direct exposure to the sun. The body makes vitamin D (also known as the “sunshine vitamin”) when skin is directly exposed to the sun. Not much sun is needed to make enough vitamin D—and it is important to limit exposure of skin to sunlight in order to the lower the risk for skin cancer. During summer in Iowa, as little as 5 to 30 minutes of exposure between 10 a.m. and 3 p.m. several times a week may be enough.
The amount of vitamin D your body requires depends upon your age. Adults 51 to 70 years old need 10 micrograms (mcg) a day; adults 71 years and older need 15 mcg each day.
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