Vitamin D plays a direct role in pivotal body functions, including bone development, immune and muscle function, calcium and phosphorous balance, and insulin regulation. Because of this, deficiency of the vitamin can have serious health effects. Infants should take in 400 IU of vitamin D each day, while children and adults need 600 IU of the vitamin daily. Adults older than 70 years and pregnant or lactating women need even more vitamin D.
Step 1
Eat natural sources of vitamin D, such as salmon, shrimp and eggs, as often as possible. Unfortunately, not many foods naturally contain high levels of the vitamin, and most food sources of vitamin D are not suitable for vegetarians or vegans.
Step 2
Include a variety of fortified foods in your diet, especially if you are unable or unwilling to consume natural sources of vitamin D. Milk, orange juice, some cereals, butter substitutes and some yogurts are now fortified with vitamin D.
Step 3
Spend 15 to 20 minutes in the sun every day with at least some skin exposed and not covered by sunscreen. Most Americans get enough vitamin D through sun exposure, but people of darker skin tones may have more difficulty preventing deficiency through sun exposure alone.
Step 4
Speak with your doctor if you are currently taking a prescription medication that may interfere with your ability to absorb or use vitamin D. Some medications that may affect vitamin D absorption or utilization include anticonvulsants, bile acid sequestrants, hormonal medications, corticosteroids, anticoagulants and drugs used to treat acid reflux. Your doctor may want to alter your medication.
Step 5
Take a vitamin D supplement if you do not spend time outdoors, are unable to eat natural or fortified sources of vitamin D, are breastfeeding, have an inability to absorb dietary fat, suffer from a health condition that may affect your ability to absorb or process vitamin D, or have a known deficiency. Ask your doctor to recommend a specific vitamin D supplement.
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