Learning About Vitamin D

Why is it important to get enough vitamin D?

Your body needs vitamin D to absorb calcium. Calcium keeps your bones and muscles, including your heart, healthy and strong. If your muscles don't get enough calcium, they can cramp, hurt, or feel weak. You may have long-term (chronic) muscle aches and pains.

If you don't get enough vitamin D throughout life, you have an increased chance of having thin and brittle bones (osteoporosis) in your later years. Children who don't get enough vitamin D may not grow as much as others their age. They also have a chance of getting a rare disease called rickets. It causes weak bones.

How much vitamin D do you need?

The recommended dietary allowance (RDA) for vitamin D is 600 IU (international units) every day for people ages 1 through 70. Adults 71 and older need 800 IU every day.

How can you get more vitamin D?

Your body gets vitamin D from the foods you eat. And your body can also use sunshine to make its own vitamin D.

Foods that contain vitamin D include:

• Fatty fish like trout, salmon, tuna, and mackerel.
• Cheese, egg yolks, and beef liver. These foods have vitamin D in small amounts.
• Vitamin D fortified foods such as milk, soy drinks, orange juice, yogurt, and some cereals. These have vitamin D added to them.

Some people who don't get enough vitamin D may need supplements.

Are there any risks from taking vitamin D?

• Too much vitamin D:
  • Can damage your kidneys.
  • Can cause nausea and vomiting, constipation, and weakness.
  • Raises the amount of calcium in your blood. If this happens, you can get confused or have an irregular heart rhythm.
• Vitamin D may interact with other medicines. Tell your doctor about all of the medicines you take, including over-the-counter drugs, herbs, and pills. Tell your doctor about all of your current medical problems.