Vitamins are important for maintaining your health. You need vitamin D to absorb calcium efficiently from your diet; the exact amount you need each day depends on multiple factors such as your age and the amount of exposure to sunlight you get.
About Vitamin D
Vitamin D is a fat-soluble vitamin naturally found in some foods, including cod liver oil, egg yolks, sardines, tuna, mackerel and beef liver. Vitamin D is also added to some foods, including milk, cereal and juice, to make it easier for you to consume enough each day. Your body is also able to manufacture vitamin D from cholesterol when your skin is exposed to sunlight.
Vitamin D and Calcium
One of the most important physiologic roles of vitamin D is promoting the intestinal absorption of calcium. If you do not get enough vitamin D, you can develop a calcium deficiency, resulting in weakened bones and other health problems. The Institute of Medicine's recommended vitamin D intake is 10 mcg per day if you are under the age of 50, 15 mcg per day if you are between the ages of 50 and 70, and 20 mcg per day if you are over 70.
Calcium Dosing
Even if you are getting enough vitamin D, you can develop signs of a calcium deficiency if you do not get enough calcium. Most people need at least 1,000 mg of calcium each day, though adolescents need 1,300 mg each day and people over the age of 70 need 1,200 mg daily. If you need to take calcium supplements, try to not consume more than 500 mg at one time, as large doses are not as well absorbed.
Considerations
Although vitamin D is important, too much may be dangerous. The maximum amount of vitamin D you can take is also known as the tolerable upper limit, but it is not clear what the maximum safe dose is. Estimations vary between 250 and 1,000 mcg per day. The amount of vitamin D you need each day depends on how much exposure to sunlight you get; excessive sun exposure does not contribute to vitamin D toxicity.
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