Vitamin D is an essential nutrient and is sometimes referred to as the "sunshine vitamin" because your body can use UV rays from the sun to make its own vitamin D. Vitamin D is also found naturally in some foods and has been added to many other food items such as dairy products. It is one of four fat-soluble vitamins. This means that your body stores the vitamin in your fat tissues.
Functions of Vitamin D
One primary function of vitamin D is to help your body absorb calcium from your diet. You may often see calcium and vitamin D together in dairy products and this is because calcium cannot be absorbed without the help of vitamin D. Vitamin D also helps keep the right levels of calcium and phosphorus in your blood. While many reports have stated that vitamin D may help your body in other ways, the Institute of Medicine reported in 2010 that there is not enough evidence to support these claims and that more research is needed to fully understand the effects of vitamin D.
Side Effects of Vitamin D
Vitamin D deficiency can result in rickets in children and osteoporosis among adults. Rickets is a condition characterized by soft bones which do not have adequate calcium. If you have too much vitamin D in your diet, your body may absorb too much calcium and this calcium may end up as deposits in your soft tissues or organs such as your kidneys or lungs.
Recommended Intake
The Institute of Medicine recommends that adults ages 19 to 70 should include 600 IUs, or international units, of vitamin D in their daily diets. Adults over age 70 should strive for 800 IUs of vitamin D. As of the date of publication, the upper limit for vitamin D is 4,000 IUs per day.
Sources of Vitamin D
Your body can make all of the vitamin D it needs through the sun. Approximately 15 minutes of sun exposure three to four times per week is generally enough to make the amount of vitamin D your body needs. However, with increased use of sunscreen and decreased outdoor activity, some adults also need to supplement their daily vitamin D through food. Some food sources of vitamin D include: 1 tbsp. cod liver oil, which contains 1360 IUs; 3 oz. cooked salmon, which contains 450 IUs; 3 oz. cooked mackerel, which contains 380 IUs; 1 cup milk, fortified with vitamin D, which contains 120 IUs; and one large egg, which contains 40 IUs.
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