Vitamin D is essential to bone health. In fact, vitamin D's role in bone development and maintenance is so important that in 2010 the U.S. and Canadian governments asked the Institute of Medicine of the National Academies to update the recommended dietary allowances of vitamin D. The new guidelines clarify how much vitamin D the body requires as well as how much of this nutrient could actually be harmful. It is very important to understand the benefits of vitamin D and to be aware of what constitutes a safe level.
Health Benefits
Vitamin D's most important role is to help the body absorb calcium. According to the National Institutes of Health, people who do not get enough vitamin D are at risk of developing bone disease -- children may develop rickets and adults may develop osteoporosis. Before the Institute of Medicine announced its new guidelines for vitamin D in November 2010, it researched a variety of health claims about the vitamin. The institute "found that information about the health benefits beyond bone health -- benefits often reported in the media -- were from studies that provided often mixed and inconclusive results and could not be considered reliable." The bottom line is that vitamin D is essential for bone health, and that is reason enough to make sure that you are not deficient.
Sources of Vitamin D
Vitamin D cannot be found naturally in many foods. According to the National Institutes of Health Office of Dietary Supplements, "Fatty fish such as salmon, tuna, and mackerel are among the best sources" and only "beef liver, cheese and egg yolks provide small amounts." Consequentially, products such as milk, cereal, yogurt and orange juice are often fortified with vitamin D. Another source of vitamin D is the sun. In fact, vitamin D is often referred to as the "sunshine vitamin." However, the NIH warns that it is "prudent to limit exposure of skin to sunlight in order to lower the risk for skin cancer." In other words, do not justify unprotected sun exposure as necessary for your daily dose of vitamin D.
Recommended Dietary Allowance
The Institute of Medicine released updated recommendations on vitamin D consumption in 2010. According to the institute, adults under 70 should maintain a daily dietary allowance of 600 IUs. Adults 71 years and older need 800 IUs. Anyone aged 9 or older could potentially consume 4,000 IUs of vitamin D daily without harm, the institute states.
Considerations
As you would with any nutrient, consider your lifestyle and medical history before starting a supplemental vitamin D regimen. Talk to your doctor or dietitian about supplementing your daily intake of vitamin D. Medications as well as certain medical conditions can alter the way you process vitamin D, either robbing you of this essential nutrient or elevating your levels to a potentially dangerous degree.
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