Vitamin D and Other Vitamins
Vitamin D. Vitamin D is necessary for the absorption of calcium in the stomach and gastrointestinal tract and is the essential companion to calcium in maintaining strong bones. Vitamin D protects against osteoporosis only in combination with calcium.
 | Click the icon to see an image of the benefits of vitamin D. |
Vitamin D is manufactured in the skin using energy from the ultraviolet rays in sunlight. It can also be obtained from dietary supplements. As a person ages, vitamin D levels decline. They also fall during winter months and when people have inadequate sunlight. Pollution may also contribute to less sunlight and declining vitamin D levels.
 | Click the icon to see an image of the sources of vitamin D. |
Current adult guidelines recommend:
- 400 IU (10 mcg) for people between ages 50 and 60.
- 600 IU (15 mcg) for those over age 70 who do not have sufficient exposure to sunlight. (Some evidence suggests that higher doses of vitamin D -- up to 800 IU per day -- may help prevent fractures in people with osteoporosis.)
Sufficient sunlight exposure and drinking milk fortified with vitamin D supply most people’s normal needs for vitamin D. One cup of whole milk provides about 100 IU of vitamin D. Oily fish (sardines especially, also salmon, fresh tuna, mackerel) are also important dietary sources of vitamin D. Wild salmon has a much higher vitamin D content than farmed salmon.
Vitamin D is toxic in high doses. In people without vitamin D deficiencies, adding the vitamin to calcium supplements does not add any additional protection. No one should exceed the recommended daily intake of vitamin D except under the direction of a doctor.
There is some concern that many people may be deficient in vitamin D as more individuals avoid sunlight to prevent skin cancers and increase their intake of milk products, such as yogurt and skim milk, which may have little vitamin D. Such individuals may need to take supplements. People with darker skin are at higher risk for deficiencies than those with lighter skin.
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