The body needs vitamin D to help maintain normal levels of calcium and phosphorous in the blood. Several forms of it are utilized by the body, including ergocalciferol, or vitamin D2, and cholecalciferol, or vitamin D3. Without an adequate amount of fat-soluble vitamin D in the body, a person may experience symptoms such as muscle spasms, muscle weakness, achy muscles and bone pain. Getting adequate amounts of vitamin D usually occurs after eating foods containing it or by spending time in the sun, but some people may still need to take vitamin D supplements.
Requirements
As a person ages, the recommended vitamin D intake increases. Infants, children and adults up to the age of 50 need 5 mcg of vitamin D each day, according to the University of Maryland Medical Center. Adults between 51 and 70 years old need 10 mcg daily and elderly people over the age of 70 should get 15 mcg per day in their diet.
Food Sources
The main source of vitamin D in food is in milk and dairy products. Manufacturers fortify milk, yogurt, cream, butter and cheese with vitamin D; breakfast cereals are also often fortified with vitamin D. Another way to get it through food is by eating seafood, such as salmon, tuna and sardines and oysters, with the nutrient. Formula-fed infants receive vitamin D through fortified milk, too. Additional sources of dietary vitamin D include liver, egg yolk and orange juice.
Sunlight
Another source of vitamin D is sunlight. The body produces it after exposure to the sun's UV rays. To make enough vitamin D, a person usually needs to send 10 to 15 minutes in direct sun three times per week. It is the ultraviolet B, or UVB, rays, specifically, that trigger the vitamin D production in the skin. In the fall and winter months, people living further from the equator receive weaker rays and may have difficulty producing vitamin D from sunlight.
When to Supplement
Approximately 1 billion people around the world do not get enough vitamin D from the sun or through their diets, according to Harvard School of Public Health. Breastfed infants may also develop vitamin D deficiency because breast milk does not supply enough vitamin D. Individuals with darker skin and people who spend the majority of their life indoors may also experience low levels of vitamin D. Blocking sunlight by using sunscreen or staying in the shade, as well as eating a diet low in vitamin D may also cause a deficiency.
Taking supplemental forms of vitamin D may help increase the levels of vitamin D in the body. Vitamin D is available over the counter and in prescription strengths and is available as a pill, soft gel or capsule and in liquid form. Vitamin D2 and D3 are available in supplemental forms. The recommended dosage of vitamin D supplements varies depending on your age and severity of the deficiency. The maximum amount of vitamin D a person over the age of 9 should take each day is 4,000 international units or 100 mcg, according to the Office of Dietary Supplements. Consult your physician to determine your correct levels of sun exposure and vitamin D intake and supplementation.
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