Vitamin D is found in two sources: your diet and sun exposure. Many ailments are associated with vitamin D deficiency, including osteoporosis, muscle weakness, fractures, common cancers, autoimmune diseases, infectious diseases and cardiovascular diseases. Weight loss and adequate vitamin D3 intake have also been linked in recent years.
Supplements
Experts are unsure if vitamin D3 deficiency is the cause of weight gain or if being obese causes the vitamin deficiency. That is why it is recommended that you not only get your daily requirements, but also have a healthy diet and exercise.
The U.S. Institute of Medicine of the National Academy of Sciences recommends five micrograms (200 ) a day for everyone under 50. For people aged 50 to 70, the academy of sciences recommends 10 micrograms daily (400 IU). And people over 70 should get 15 micrograms (600 IU) a day. A quality daily vitamin can do the trick, but you can also supplement your diet with cod liver oil, a rich source of vitamin D.
Vitamin D-Rich Foods
Vitamin D3 is one of two forms of the vitamin that is important to humans (the other being vitamin D2). One way to ensure that you ingest your daily requirement of vitamin D3 is through your diet. Foods such as fish, eggs and fortified milk can help in this regard.
For example, salmon has about 900 international units in an average serving. Halibut has about 580 IU. So two to three servings of fish a week will get you close to your requirements. Just remember that other foods, such as milk (and soy milk) are fortified with vitamin D, as well. You don't have to get all of your vitamin D from one source.
Moderate Sun Exposure
Although your body creates vitamin D, it cannot do it alone. The human body makes vitamin D with the help of the sun through moderate exposure. But this isn't an endorsement of tanning. It is believed that you only need about 10 minutes of daily sun exposure to meet your requirements, assuming there is enough sun where you live. As long as you are out and about and not holed up like a hermit, you should be just fine.
If you think you don't get out enough, take a 30-minute walk three to four days a week. You will get some much-needed exercise and the sun exposure you are looking for. Sun block is still recommended.
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