Maintaining normal levels of vitamin D often requires nothing more than standing outside occasionally. The body produces vitamin D when exposed to sunlight. Dietary sources such as fish can help maintain normal levels of vitamin D, and many foods such as milk and cereals are fortified with vitamin D. Supplements are also an option for combating a vitamin D deficiency.
The human body naturally produces vitamin D when exposed to sunlight. For most people, 15 minutes of bright sunlight twice a week is sufficient to maintain normal levels of vitamin D. This amount of time, however, will vary depending on the latitude, with less and weaker daylight available during winter months. Climate, indoor lifestyle, clothing that conceals the skin and even the use of sunscreen can also prevent sufficient sunlight from reaching the skin, meaning that many people cannot rely on sunlight for normal levels of vitamin D.
In the modern world where many people might spend the entire day indoors, dietary sources might be required to keep up normal levels of vitamin D. Only a few foods — including salmon, tuna, beef liver and egg yolk — might serve as a natural source of vitamin D. Many other foods, such as dairy products, baby formula, margarine, cereals and bread, are artificially fortified. Additionally, vitamin D is available in pill form, either in a multivitamin or as a standalone supplement.
Vitamin D is a fat-soluble steroid vitamin essential for the absorption of calcium and phosphorus. When normal levels of vitamin D fall, the body is unable to absorb enough calcium, leading to brittle, thin or misshapen bones. Infants and children who are suffering from a vitamin D deficiency are likely to develop rickets, and adults with inadequate levels of vitamin D are at an elevated risk of skeletal disorders such as osteoarthritis and osteoporosis.
Normal levels of vitamin D also help to optimize the body’s immune system to better resist diseases such as the common cold. Studies indicate that vitamin D can reduce the chances of developing chronic, serious conditions such as rheumatoid arthritis, multiple sclerosis and cancer. Other benefits that have been studied include controlling the frequency and severity of asthma attacks, managing weight and keeping mental faculties sharp.
For most people younger than age 50, 5 micrograms of vitamin D is recommended daily. The daily requirements increase with age, and women need higher levels of vitamin D during pregnancy and while breastfeeding. Consultation with a medical professional can help to determine whether a vitamin D supplement is needed.