What is it?

Vitamin D (also referred to as “calciferol”) is a fat-soluble (meaning it is stored in fat) vitamin that is naturally present in a few foods, added to others, and available as a dietary supplement. It is also produced endogenously when ultraviolet (UV) rays from sunlight strike the skin and trigger vitamin D synthesis. Vitamin D promotes calcium absorption in the gut and maintains adequate serum calcium and phosphate concentrations to enable normal bone mineralization.

 

What does that mean?

Basically you can get vitamin D from the sun or food!

 

Why do you take it?

Bone health—think osteoporosis prevention

Immunity—there may be some decreased risk of certain cancers

 

How much should I get?

19-70 y/o: 600 IU

>71 y/o: 800 IU

 

What happens if I don’t get enough?

Bones can start to thin

 

What happens if I take in too much?

Kidney stones

Nausea

Constipation

(See link above for more details)

 

What can I eat?

Tuna 

Milk (fortified) 

Salmon 

Eggs 

Mushrooms

Margarine (fortified)

 

I will admit, this is one that you can actually take the supplement and get a good bit from it. Here is a dietitian's recent article on the best vitamin D supplements.