A little more time in the sun, more foods rich in vitamin D or taking a vitamin D supplement can all help you raise your levels of vitamin D. The big question is how much vitamin D you really need. Too little or too much vitamin D can cause health problems. Check with your doctor to determine the level that's right for you.
Considerations
Vitamin D is important because it helps the body absorb calcium, which is necessary for the health of bones and teeth. Children need vitamin D to help build strong bones and teeth. Adults need vitamin D and calcium to help maintain their bone mass and ward off osteoporosis. Vitamin D helps keep the right amount of calcium and phosphorous in the blood, and it may help protect the body against conditions such as cancer, diabetes, kidney disease, heart disease, high blood pressure, mood disorders and muscle weakness.
Sunshine Vitamin
Vitamin D is sometimes called the "sunshine vitamin" because exposure to sunshine helps your body create vitamin D. Depending on where you live, you may need to spend only 10 to 15 minutes in the sun three or four times a week to get all the vitamin D you need. People who don't get much sun exposure may need to turn to foods and supplements to boost their vitamin D levels.
Foods
There are many foods that naturally contain vitamin D. Add more fish, fish oil, oysters, eggs, cheese or butter to your diet to raise your vitamin D levels. Some foods are fortified with vitamin D. Check labels on milk and milk alternatives, orange juice and breakfast cereals to determine if they contain vitamin D.
Supplements
If you're still not getting enough vitamin D, supplements are readily available. Adults who are 70 years of age or under need at least 600 international units, or IU, of vitamin D each day. Those over 70 should increase their intake to at least 800 IU daily. Babies in their first year of life should be getting about 400 IU. Older children should get around 600 IU each day. Specific recommendations vary based on age, gender and factors such as pregnancy.
Warnings
Vitamin D is a fat-soluble vitamin, which means it is stored in fatty tissues in the body, and it is possible to get too much. Excess vitamin D can cause high levels of calcium in the blood, which can affect the heart and lungs. It can also cause kidney stones, vomiting and muscle weakness. Too little vitamin D can lead to osteoporosis in adults or rickets in children.
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