Description
Vitamin D is a vital vitamin that helps regulate calcium and phosphorus in the body. It’s also important for bone health.
Sources of vitamin D
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Sunlight
The skin produces vitamin D when exposed to sunlight. On a sunny day, the skin can produce 10,000 IU of vitamin D.
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Foods
Vitamin D is found in oily fish, red meat, liver, egg yolks, and fortified foods like milk, cereals, and orange juice.
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Supplements
Vitamin D supplements are available to treat and prevent vitamin D deficiency.
Benefits of vitamin D
- Helps maintain bone structure
- Helps prevent bone pain, bone fractures, muscle pain, and muscle weakness
- May help with hair growth
Risks of vitamin D deficiency
- People who don’t get enough sun and people who are 65 years or older are at risk for deficiency
- Low vitamin D levels can increase the risk of falls in older adults
How to increase vitamin D levels
- Get moderate sunlight exposure each day
- Eat foods high in vitamin D
- Take a vitamin D3 supplement or cod liver oil
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