This article discusses vitamin D needs for optimal health. It notes that vitamin D deficiency is very common worldwide, occurring in 42% of Americans and even higher rates in some populations. A deficiency can cause bone diseases like rickets in children and bone loss and fractures in adults, as well as increased cancer and disease risk. The recommended intake of vitamin D depends on factors like sun exposure, age, and skin color.

1. How Much Vitamin D Do You Need For Optimal Health?
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Vitamin D is particularly important for bone health and immune system function.
Bottom line: Vitamin D deficiency is very common worldwide, but occurs at higher rates in specific
populations. A deficiency in vitamin D is linked to various health problems.
In that case, you need to rely on your diet (or supplements) for vitamin D, as well as on vitamin D
that is stored in body fat during the summer (15).
In children, a severe vitamin D deficiency can cause delays in growth as well as rickets, a disease
where the bones become soft.
Large amounts of vitamin D can also be made in your skin when it is exposed to UV-rays from
sunlight. Any excess vitamin D is stored in your body fat for later use.
Cause muscle weakness.
Intensify bone loss.

2. Increase the risk of fractures.
Also known as the sunshine vitamin, it is made in your skin when exposed to sunlight.
Vitamin D is absolutely essential for good health.
About 42 percent of the U.S. population is vitamin D deficient. However, this rate rises to 82 percent
in African Americans and 70 percent in Hispanics (5).
Vitamin D deficiency is a problem all over the world.
How Common is Vitamin D Deficiency?
This article discusses how much vitamin D you need.
Bottom line: Vitamin D functions like a steroid hormone in your body. There are two forms in the
diet, D2 and D3. It can also be produced in your skin when exposed to sunlight.
However, if you live far north or south of the equator then your vitamin D levels may fluctuate
depending on the season. The levels may go down during the winter months, due to a lack of
sufficient http://www.about.com/health/ sunlight (14, 15, 16).
In adults, a vitamin D deficiency may (17, 18, 19):
What is Vitamin D?
If you have access to strong sun all year, then occasional sun exposure may be enough to fulfill your
vitamin D requirements.

3. Foods that do contain vitamin D include fatty fish like salmon, as well as fish liver oils. Photo credit:
Shutterstock
In spite of that, vitamin D deficiency is one of the most common nutrient deficiencies in the world.
Furthermore, vitamin D deficiency has been linked with several cancers, type 1 diabetes, multiple
sclerosis, high blood pressure and thyroid problems (17, 20).
Vitamin D is a fat-soluble vitamin that functions like a steroid hormone in the body.
Up to 42 percent of the adult population in the U.S. has low vitamin D levels, which can cause health
problems (1, 2, 3, 4, 5).
How much vitamin D you need depends on many factors. These include age, race, latitude, season,
sun exposure, clothing and more.
However, it is especially common in young women, infants, the elderly and people who have dark
skin (12, 13).
Every cell in your body has a receptor for vitamin D. This vitamin is involved in many processes,
including bone health, immune system function and protection against cancer (8, 9, 10, 11).
D3 is the more powerful of the two types and raises blood levels of vitamin D almost twice as much
as D2 (6, 7).
How Much Vitamin D Should You Take?

4. There are two forms of vitamin D in the diet:
Vitamin D2 (ergocalciferol): found in some mushrooms.
Vitamin D3 (cholecalciferol): found in oily fish, fish liver oil and egg yolks.
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