Vitamin D, sometimes called the sunshine vitamin, is a fat-soluble vitamin your body needs to build and maintain strong bones and teeth. Vitamin D deficiencies are common in many people, including women. You require more vitamin D after the age of 50, although you may experience low levels prior to that. Insufficient amounts of vitamin D can increase your risk of certain disorders.
Sources
Sunlight is the most abundant source of natural vitamin D. Vitamin D synthesis takes place when you expose your skin to ultraviolet rays from the sun. Your liver and kidneys metabolize the vitamin into calcitrol, the usable form of vitamin D3. The amount of sunlight you require to produce adequate amounts of vitamin D depends on several factors, such as skin tone, age, geographic location, time of year and amount of skin exposed. Some foods, such as fatty fish and fortified dairy products, also contain this vitamin. Vitamin D is available in supplement form.
Low Levels
Insufficient exposure to sunlight, as well as the use of sunscreen products, can result in low levels of vitamin D. Women with darker skin tones require more sunlight exposure to produce adequate amounts of this vitamin. Normal aging can decrease your body's ability to synthesize this vitamin from sunlight. Digestive conditions that affect your small intestine affect the way you absorb this fat-soluble vitamin from food sources and supplements.
Risks
Low levels of vitamin D can cause bone aches, muscle pain and weakness. If you are a woman nearing the age of menopause, the lack of vitamin D can also increase your risk of osteoporosis. Vitamin D plays an important role in the absorption of calcium, a mineral necessary for healthy bones. Inadequate amounts of vitamin D may increase your risk of falling, parathyroid abnormalities and rickets.
Dosage
While the recommended amount of most vitamins and minerals stay the same for adults of various ages, adults over the age of 50 require more vitamin D. The daily recommended amount of vitamin D for adults under the age of 50 is 200 international units, while the recommended amount for adults between 51 and 70 is 400 IU per day. Since your individual requirements for this vitamin can vary greatly, talk to your doctor before taking vitamin D supplements. A blood test can help uncover a deficiency and provide valuable information regarding the amount of supplemental vitamin D you require for optimal health.
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