Vitamin D can be taken as a supplement.
One billion people worldwide suffer from vitamin D deficiency. Since vitamin D occurs naturally in very few foods, it can be difficult to obtain the correct daily dosage through diet alone.
Recommended Dosage
For people 50 and under, the recommended daily vitamin D dosage is 5 micrograms; for people between 51 and 70, 10 micrograms will do. If you're over 70, take 15 micrograms per day.
Benefits
Sufficient vitamin D intake is integral for healthy bones, regulating the immune system and reducing inflammation. Taking vitamin D supplements can also reduce the risk of cancer.
Sources
Take a supplement or eat and drink fortified foods to meet your daily vitamin D intake. Exposure to sunlight is the best way to meet your need for vitamin D, but getting enough vitamin D this way is dependent on time of day, season and location.
Considerations
When considering the best way to get your daily dose of vitamin D, remember that exposure to UV rays can cause cancer. Sunscreens partially block vitamin D absorption.
Warning
Taking too high a vitamin D dosage can be dangerous. Side effects of too much vitamin D include constipation, weakness, nausea, abnormalities in heart rhythm, confusion, and the formation of phosphate and calcium deposits in your kidneys.
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