Getting enough vitamin D

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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.

References

Citations

1. Bischoff-Ferrari HA, et al. (2004). Effect of vitamin D on falls: A meta-analysis. JAMA, 291(16): 1999–2006.

2. National Osteoporosis Foundation (2008). Prevention. Available online: www.nof.org/prevention/index.htm.

Credits

Last updated:	November 21, 2008
Author:	Shannon Erstad, MBA/MPH
Reviewed By:	Anne C. Poinier, MD - Internal Medicine, Kirtly Jones, MD - Obstetrics and Gynecology
Editors:	Kathleen M. Ariss, MS, Pat Truman, MATC