Vitamin D is one of four fat-soluble vitamins that your body requires. Excess amounts of fat-soluble vitamins are absorbed and stored in your body, unlike water-soluble vitamins, which are excreted in your urine when consumed in amounts greater than your body needs.
Vitamin D and Calcium Absorption
Vitamin D aids in the absorption of calcium, a mineral that is crucial to your body's skeletal and dental health. It does this by assisting in the intestinal absorption of calcium, decreasing the excretion of calcium by the kidneys and transferring calcium from your bones to your blood when serum levels of calcium fall too low.
Other Effects
Vitamin D also supports your muscles, nerves and the immune system. It may enhance immunity while inhibiting autoimmunity, a condition where your immune system attacks healthy body tissues. Your intake of vitamin D may also affect your blood pressure. According to the Linus Pauling Institute, getting enough vitamin D may decrease your risk of hypertension.
Recommended Daily Amount
The recommended daily intake of vitamin D is 400 IU for infants until age 1. From age 1 to the age of 70, the recommended daily intake is 600 IU. After age 70, the recommended daily intake of vitamin D is 800 IU.
Sources of Fiber
Vitamin D is unique in that your body can synthesize it when your skin is exposed to direct sunlight. Limiting sun exposure is wise due to the risk of skin cancer. According to Dr. Michael Holick, exposing your skin to between 5 and 10 minutes of sunlight 3 times per week in the spring, summer and fall may be enough to meet your vitamin D requirements. For those who are unable to receive that much exposure, foods such as beef liver, mushrooms and fatty fish provide vitamin D. Milk and many cereals are fortified with this vitamin. If you can't get enough sun exposure and don't eat these foods very often, vitamin D supplements can help make up for the shortfall.
Considerations
Because fat-soluble vitamins are stored, they possess greater potential to cause toxicity when consumed in excess. Vitamin D is necessary for your health, but be careful to limit consumption of vitamin D supplements to the recommended dosages. According to the U.S. Food and Drug Administration, taking too much vitamin D can cause nausea, vomiting, weakness and heart arrhythmias.
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