![]() “As we age, our ability to make vitamin D in the skin declines,” says Dr. Older adults can be at risk of vitamin D deficiency, too. These can include breastfed infants and people with certain gut problems that limit how nutrients are absorbed. But getting enough vitamin D from foods can be difficult for some. With so many potential sources, most people in the U.S. It’s also added to many dairy products and other fortified foods (see the Wise Choices box). Vitamin D is found naturally in some foods, like fatty fish. Sunlight exposure isn’t the only way to get vitamin D. This may put you at potential risk for vitamin D deficiency. The more melanin you have, the less vitamin D you can make from sunlight. Higher melanin levels cause darker skin complexions. Melanin is a pigment that gives your skin color. How much melanin you have also plays a role. Other factors, such as clothing and sunscreen, can block how much vitamin D your skin makes when you’re in the sun. ![]() Your body makes vitamin D when your skin is exposed to the sun, which gives off UVB light.īut many people don’t go outside enough to get all the vitamin D they need this way. You can get vitamin D from the sun and from your diet. But scientists are finding that more isn’t always better. It’s important to make sure you get enough vitamin D. ![]() In adults, a long-term deficiency can lead to fragile bones, or osteoporosis. Children’s bones can’t develop properly without enough vitamin D. Not getting enough can lead to serious health issues. JoAnn Manson, a vitamin D expert at Brigham and Women’s Hospital and Harvard University.Ĭurrent guidelines recommend adults get 600 to 800 IUs (international units) of vitamin D each day. “We actually need only small to moderate amounts of vitamin D, not mega-doses,” says Dr. Even your immune system The system that protects your body from invading viruses, bacteria, and other microscopic threats. Your heart, muscles, and nerves also need vitamin D. It helps your body absorb calcium, a mineral your body needs to build strong bones. ![]() Vitamin D is one you may hear a lot about. Getting enough vitamins and minerals is important for your health, and there’s a long list of essential ones. ![]()
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