If you are an adult, you may benefit from taking a vitamin D supplement. Vitamin D may lower your chances of bone fracture and periodontal disease. Low levels of vitamin D are associated with increased risk of cardiovascular disease, diabetes and multiple sclerosis. Cancer of the breast, prostate and colon may also be affected by low levels of vitamin D.
Vitamin D Requirements
Your adequate intake, or AI level of vitamin D as established by the U.S. Institute of Medicine of the National Academy of Sciences depends on your age. Recommendations are 5 mcg or 200 IU daily, if you are younger than 50 years of age. If you are between the ages of 50 and 70, 10 mcg of vitamin D is recommended daily or 400 IU. If you are older than 70 years of age, your AI level is 15 mcg daily or 600 IU.
Vitamin D in Food
You can get vitamin D from a limited number of foods such as milk fortified with vitamin D, egg yolks, liver and fatty fish. Since your dietary choices of vitamin D are limited, you may benefit from taking a daily vitamin D supplement.
Vitamin D and Sunlight
If you go out in the sun without sunscreen two or three days a week, for 10 to 15 minutes, your body can synthesize its own vitamin D from the ultraviolet B rays of the sun. As you age, your body becomes less efficient at making its own vitamin D. If you have dark skin or live in a northern climate, it might be harder for you to get the vitamin D you need.
Vitamin D Supplements
You can get vitamin D by taking a multivitamin supplement. Check the label to be sure your multivitamin contains the AI level for your age. Vitamin D supplements are available in strengths ranging from 50 to 1,000 IU and can be taken as liquids, capsules, tablets or softgels. Vitamin D can also be taken in a combined form with calcium. Both vitamin D and calcium help to prevent osteoporosis.
Warning
If you take more than 2,000 IU of vitamin D per day, it can be toxic. You may experience side effects including weakness, poor appetite, nausea, vomiting and constipation. Consult a doctor or dietitian about the dosage that is right for you.
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