Vitamin D is a fat-soluble vitamin necessary for calcium absorption and bone growth. Nicknamed the "sunshine vitamin," it is the only vitamin obtained from outdoor exposure. It is stored in body fat and, while a toxic overload can occur due to supplementation, your skin won't absorb too much during your outdoor activities.
Daily Needs
Children and adults age 50 and under, need 5 mcg of vitamin D per day, explains MedlinePlus, a website maintained by the National Institutes of Health. This corresponds to 200 international units, or IU. Older adults need a larger amount, with those 51 to 70 needing 10 mcg or 400 IU each day and those over 70 needing 15 mcg or 600 IU. MayoClinic.com recommends 50 mcg or 2,000 IU as a maximum daily limit.
Deficiency Causes
You may become deficient in vitamin D if you fail to get enough direct sunlight exposure. Cloudy weather conditions inhibit absorption, but some vitamin D may still be obtained. In some northern latitudes, it is difficult or impossible to get enough vitamin D from sunlight in the winter. Your physician can determine if you are lacking in vitamin D by conducting a blood test. Breastfed infants are at risk of deficiency because breast milk lacks the vitamin. Some individuals are deficient because their bodies fail to absorb the vitamin properly.
Deficiency Effects
Vitamin D deficiency has been hypothesized to contribute to a number of chronic diseases, from heart disease to multiple sclerosis, dementia and cancer but further research is needed. Deficiency in children can lead to rickets, a potentially painful condition in which the bones are soft and prone to fracture, while deficiency in adults can lead to osteomalacia, a condition of weakened bones and muscles.
Vitamin D Sources
Sunlight is the best source of vitamin D but some foods can also contribute to your daily intake. Milk is fortified with the vitamin as well as some other dairy products, margarines, fruit juices and cereals. Oysters, fish, liver and egg yolks naturally contain the vitamin. Cod liver oil contains high amounts of vitamin D and is sometimes recommended by a physician although dietary supplements are available.
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