Vitamin D is a fat-soluble vitamin that may be obtained through sun exposure. Exposure to the sun for about 15 minutes a day is sufficient to get your daily dose of vitamin D, the Harvard School of Public Health explains. People beyond the age of 70 and breast-fed babies run the risk of getting insufficient amounts of vitamin D and may require supplements, the Office of Dietary Supplements notes.
Function
Vitamin D plays an important role in calcium absorption. Vitamin D also regulates the levels of calcium and phosphorus in your blood. Calcium is vital to proper bone development. Vitamin D lowers the risk of cancer, hypertension and osteoporosis, MayoClinic.com notes. Vitamin D also helps your body fight infections.
Food Sources
You can get vitamin D by consuming dairy products such as fortified milk, cheese, butter, margarine, and cream. Vitamin D can also be found in oysters and fatty fishes such as salmon, tuna and mackerel. Additionally, vitamin D is found in mushrooms, beef liver and egg yolk.
Dosage
The daily amount of vitamin D that you need varies depending on your age. Infants under 12 months need about 400 IU of vitamin D per day, according to the Harvard School of Public Health. People between the ages of 1 and 70 years should take 600 IU of vitamin D daily. Those over the age of 70 should take 800 IU of vitamin D per day
Side Effects of Excess Vitamin D
Exceeding the recommended daily dose of vitamin D can cause problems such as hypercalcemia, or excessive amounts of calcium in your blood. Hypercalcemia can cause calcium deposits to occur in your heart and lungs, which can lead to cardiac and breathing problems. Excessive vitamin D levels can also cause kidney stones to develop. You may be at risk of having excessive vitamin D levels if you suffer from conditions such as kidney disease, tuberculosis or histoplasmosis. Excessive vitamin D can also cause nausea, loss of appetite, constipation and general weakness.
Low Levels of Vitamin D
Vitamin D deficiency begins when your vitamin D levels fall below 30 nmol/L, the Office of Dietary Supplements notes. Low vitamin D levels can lead to diseases such as rickets or osteomalacia. Vitamin D deficiency can cause your bones to become soft and weak; you may suffer from frequent skeletal fractures or bone deformities.
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