Benefits

Vitamin D promotes the absorption of calcium and phosphorus. It regulates how much calcium remains in the blood and how much makes its way to the bones and teeth. It also has been found to reduce the risk of breast cancer, colon cancer and ovarian cancer.

Deficiencies 

Vitamin D deficiency contributes to osteoporosis by reducing calcium absorption and osteoporosis is an example of the long-term effects of vitamin D deficiency.

Sources of Vitamin D

Sources of vitamin D include fortified milk, cod liver oil, fish such as sardines, tuna, salmon and mackerel, some yogurt and breakfast cereals, and the sun. However, if you wear an SPF of eight or more, you will have a tough time converting the sunlight into vitamin D.

Amount Needed  

Most adults over age 50 need to take a daily supplement of vitamin D if they don’t think they are getting the daily recommended amount. Adults under age 50, including pregnant women, need 200 IU of vitamin D daily. A person over age 50 needs 400 IU daily and it goes up to over 600 IU at age 70.

Taking the correct amount is important because too much vitamin D can be toxic. Vitamin D is stored in the liver and in the fat tissue. When you take too much it cannot leave the body as easily as water soluble vitamins such as vitamin C. The excess vitamin D can lead to too much calcium in the blood, which can cause kidney stones and/or kidney failure.