Getting enough vitamin D
Vitamin D is vital for calcium absorption in bones and for improving muscle strength. People who do not get enough vitamin D have a higher risk for developing bone thinning (osteoporosis). One study shows that vitamin D may reduce an older person's risk of falling by 22%.1
Most doctors suggest daily vitamin D supplements for children and teens, starting by age 2 months. The amount of vitamin D you need changes as you get older. Talk with your doctor about how much and what sources of vitamin D are right for your child. The recommended daily intake is 400 to 800 IU for adults ages 19 to 50, and 800 to 1,000 IU a day for adults age 50 and older.2 You usually can get the amount of vitamin D you need each day by:
- Drinking at least 4 glasses of milk a day or consuming other dairy products that have a similar amount of vitamin D added.
- Being out in sunlight for at least 15 minutes each day without sunscreen. Your body makes vitamin D when it's exposed to sunlight.
- Taking vitamin D supplements. Many calcium supplements also contain vitamin D.
People who stay indoors, people who live where winter is long, people who don't get enough vitamin D from their diets, and children, teens, and older adults often need to take vitamin D supplements.
| Author: | Shannon Erstad, MBA/MPH | Last Updated: November 21, 2008 |
| Medical Review: |
Anne C. Poinier, MD - Internal Medicine
Kirtly Jones, MD - Obstetrics and Gynecology |
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