Vitamin D is naturally synthesized in your skin through exposure to sunlight. This fat-soluble vitamin is added to dairy products such as cheese, butter and milk. Certain fatty fish and oysters also provide vitamin D. Taking a vitamin D supplement helps ensure you are getting enough of the substance to absorb calcium, build a proper immune system, reduce inflammation associated with arthritis.
Step 1
Get 10 to 15 minutes of sun three times per week. Sunscreen reduces the ability to synthesize vitamin D, so go at times of low-intensity sunlight if you are concerned about sun damage. Prime sun exposure, when sun intensity is most extreme, is between 10 a.m. and 2 p.m. daily. Allow the sun to strike your face, arms and legs.
Step 2
Read labels on dairy products and cereals to determine whether you are getting enough vitamin D though food sources. Children and adults need 600 IU per day while people older than 70 need 800 IU per day to maintain bone health and reduce the risk of fractures and bone density loss. Older adults' skin is unable to synthesize vitamin D as effectively as younger people.
Step 3
Take a supplement during winter months or if you are otherwise not getting enough vitamin D. Incorporate vitamin D supplements with a large meal because the vitamin is fat-soluble and will be better absorbed with a meal.
Step 4
Take vitamin D supplements if you are taking calcium supplements to aid in the absorption of the calcium.
Tips and Warnings
- Children with a vitamin D deficiency are at risk for rickets and other bone development issues. Certain groups are at higher risk of vitamin D deficiency, including individuals with dark skin, breast-fed infants, people with limited sun exposure, individuals with fat absorption problems or those who are obese or have undergone gastric bypass surgery.
- Talk to your doctor about any risk factors when taking a new supplement or making any significant diet or lifestyle changes. Vitamin D is safe to take in large quantities but toxicity can occur if you take more than 4,000 IU per day -- 2,500 for children up to 8 years of age. Symptoms of vitamin D toxicity are nausea, constipation, weight loss, loss of appetite, disorientation, and problems with heart rhythm. If you feel you are experiencing symptoms of vitamin D toxicity, stop taking supplements immediately and consult your doctor for a proper diagnosis.
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