Things With Vitamin D

Jun 14, 2011 | By Laura Niedziocha

Vitamin D is a unique vitamin. Not only can you obtain it from dietary sources, but your body can make it just by basking in the sun. Vitamin D is the precursor to the hormone calcitrol, which helps the body absorb calcium during digestion. Without vitamin D, you risk suffering from bone deficiencies such as rickets in children, osteomalacia and osteoporosis in adults.

Sunshine

Vitamin D is termed the "sunshine vitamin" for good reason. Your body can make all the vitamin D it needs just by absorbing sunlight. When the ultraviolet rays from the sun hit your skin, they signal a cascade of events that triggers a certain cholesterol compound on your skin to turn into vitamin D. This method works by providing only what your body needs. When you have enough vitamin D, the system stops. Approximately five to 30 minutes of sun exposure between 10 a.m. and 3 p.m. to your face, legs, back or arms is all you need.

Fortified Foods

Nature does not provide many commonly eaten foods with vitamin D. As a result, many companies have been fortifying certain foods with vitamin D because it is such an important vitamin. The most common fortified foods include dairy, juice and grains. For example, most milks and yogurts are fortified with vitamin D, as are orange juice and most cereals and breads.

Meat

Vitamin D naturally occurs in fish and meat products. Fatty fish such as tuna, mackerel, salmon, cod and sardines contain significant amounts of vitamin D. Other meat sources include eggs, beef and certain cheeses.

Your Needs

Recommendations for vitamin D vary by age. In the first year of life, you need 400 IU of vitamin D. From ages 1 through 70, both males and females need 600 IU of vitamin D. After the age of 70, your needs increase: you should be getting 800 IU of vitamin D each day.