Vitamin D

Vitamin D is vital for calcium absorption in bones and to improve muscle strength. Not getting enough vitamin D in childhood can slow growth or cause misshapen bones (rickets); not getting enough vitamin D throughout life increases the risk for bone thinning (osteoporosis) in later years.

The recommended minimum intake for vitamin D is 200 IU per day for infants, children, and adolescents.

A person age 19 to 50 needs 200 IU of vitamin D every day. A person age 51 to 70 needs 400 IU of vitamin D every day. People age 71 and older need 600 IU of vitamin D every day. People who live in sunny climates can get enough vitamin D through 10 to 15 minutes per day of sun exposure a few days a week.

You can get the amount of vitamin D you need each day by eating a variety of dairy products. Vitamin D is in foods such as egg yolks, liver, saltwater fish, and vitamin D-fortified dairy products. Vitamin D also is available in supplements, often in combination with calcium.