Vitamin D regulates calcium levels and builds strong bones

Vitamin D is a fat-soluble vitamin. It's essential function is to regulate calcium and phospherus levels in the blood by promoting the absorbtion of food in the intestines and the reabsorbtion of calcium in the kidneys. Doing this helps the body grow and maintain strong bones.

Natural sources of vitamin D include:[1]Fish liver oils, such as cod liver oilprovides 1,360 IUFatty fish species, such as:Herring, Catfish, Salmon, Mackerel, Sardines, Tuna, Eel, Mushrooms are also an important source as well as eggs.

In some countries like the US, foods such as milk, yogurt, margarine, oil spreads, breakfast cereal, pastries, and bread are fortified with vitamin D2 and/or vitamin D3, to minimize the risk of vitamin D deficiency. MThe Canadian Cancer Society recommends that non-white adults take 1,000 IU daily year-round and whites take that amount in fall and winter. The Canadian Pediatric Society recommends 2,000 IU daily for pregnant and breastfeeding women.

The U.S. Dietary Reference Intake for adequate intake of vitamin D for infants, children and men and women aged 19–50 is 5 micrograms/day (200 IU/day).[15]Adequate intake increases to 10 micrograms/day (400 IU/day) for men and women aged 51–70 and up to 15 micrograms/day (600 IU/day) past the age of 70. These dose rates will be too low during winter months above 30° latitude. In the absence of sun exposure, 1000 IU of cholecalciferol is required daily for children. 4000 IU of vitamin D may be required for adults absent summer UVB.