It’s pretty well known that calcium is important for healthy bones and teeth. But did you know that without vitamin D, calcium is poorly absorbed?*
Vitamin D — a fat soluble vitamin found in some foods and also manufactured by the body — plays a part in a number of important body functions, beyond ensuring you’re getting the most out of that glass of milk.
By creating optimal conditions for bone formation, vitamin D helps to support bone health and strength. It also supports healthy phosphorus — another mineral, like calcium, involved in bone health — levels in the body. Vitamin D is also known for supporting proper function of the immune and nervous systems.*
How do I get more vitamin D?
Vitamin D occurs naturally in very few food sources, which is why many food products, like breakfast cereals and orange juice, are fortified with vitamin D. Some of the best sources include fatty fish, such as salmon, mackerel, tuna, cod and sardines, as well as fortified milk and dairy products.
The body also naturally manufactures vitamin D as cholecalciferol, or vitamin D3, when exposed to sunlight, giving it the nickname the “sunshine vitamin.” Getting 10 to 15 minutes of direct sun exposure at least three times weekly is recommended for producing the amount of vitamin D the body needs.
How much vitamin D do I need?
The recommended daily allowance for vitamin D depends on your age, with 600 IU recommended for adults up to age 70. Older adults generally need greater amounts than younger people, with 80 IU advised for those over age 70. If you think you may not be getting enough vitamin D, have your healthcare provider test your levels.