Vitamin D is considered a fat-soluble vitamin and is therefore absorbed in the intestines with dietary fat. Vitamin D helps the body absorb calcium and is needed for strong bones. People who don't have enough vitamin D in their system could develop soft and brittle bones. This is a condition known as rickets in children and osteomalacia in adults. Vitamin D is also important to muscles, nerves and the immune system, according to MedlinePlus.
Foods and Supplements
Vitamin D is found naturally in very few foods. Vitamin D is found in fatty fish like herring, mackerel, sardines and tuna. The vitamin is also added to some dairy products, juices and cereals to increase its availability. You can get vitamin D through supplements found alone or in a multivitamin product. The National Institutes of Health reports that people between the ages of 1 and 70 should have 600 IU daily, though many studies are ongoing that recommend boosting the level of vitamin D most adults should have daily. Your doctor is the best source of advice.
Sunlight
Some foods and supplements can provide vitamin D, but the easiest way to to get the vitamin is from exposure to sunlight. In fact, MedlinePlus indicates that 80 to 90 percent of the vitamin D you get is from sunlight exposure. Exposing your hands, face, arms and legs to sunshine three times a week for about 15 minutes causes the skin to produce enough vitamin D. You should use sunscreen if you are out in the sunlight longer than 15 minutes. People who don't get out in the sun or live in an area where sun is scarce may have a vitamin D deficiency. The best way to ensure that you are getting enough vitamin D is to have your level checked during a routine blood test.
Absorption and Usability
Vitamin D from dietary sources is absorbed in the upper small intestines with other dietary fats. People who have illnesses like Crohn's disease where fat absorption is a problem may have vitamin D deficiencies. Vitamin D is stored in the liver and fatty tissue. Vitamin D from sunlight is absorbed by the skin and converted to a form of cholesterol that enters the bloodstream and is then transported to the liver. The liver and kidneys convert and metabolize vitamin D so it becomes active and can be used by the body, according to Advameg Inc.
Investigational Health Benefits
In addition to the well-known health benefits of vitamin D like prevention of rickets, it is being studied for links to other diseases and medical problems. According to the National Institutes of Health, some studies suggest higher doses of vitamin D might help or prevent diabetes, hypertension, autoimmune diseases like multiple sclerosis, osteoporosis and some forms of cancer.
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