Vitamin D

What is Vitamin D?

Vitamin D is a fat-soluble vitamin that plays a crucial role in bone mineralization, cellular metabolism, and immune system regulation. It's also known as the “sunshine vitamin” because it’s produced by the body in response to sunlight. Though it’s found in some foods, it’s not easy to get enough vitamin D from diet alone, meaning most people need to supplement regularly to stay adequately nourished.

Food Sources of Vitamin D

Vitamin D can be found in a variety of foods, including:

  • Fish, such as salmon, tuna, and mackerel
  • Fortified dairy products, such as milk and yogurt
  • Fortified cereals and grain products
  • Mushrooms

Benefits of Vitamin D

Adequate vitamin D intake is associated with a range of health benefits, including:

  • Stronger bones and reduced risk of fractures.
  • Stronger immune system.
  • Reduced risk of type 2 diabetes and heart disease.
  • Improved mood and cognitive functioning.
  • Increased muscle strength.

Recommendations for Vitamin D Intake

Most health organizations recommend that you get at least 600 IU of vitamin D per day, depending on your age. Older adults and those with dark skin may need to supplement more to reach optimal levels.