Getting enough vitamin D

Vitamin D is vital for calcium absorption in bones and for improving muscle strength. People who do not get enough vitamin D have a higher risk for developing bone thinning (osteoporosis). One study shows that vitamin D may reduce an older person's risk of falling by 22%.¹

The amount of vitamin D you need changes as you get older. The recommended daily intake is 200 IU for adults ages 19 to 50, 400 IU for adults 51 to 70, and 600 IU for adults 71 and older. If you are diagnosed with osteoporosis, your recommended daily intake is 400 IU to 800 IU. You usually can get the amount of vitamin D you need each day by:

• Drinking at least 4 glasses of milk a day or consuming other dairy products that have a similar amount of vitamin D added.
• Being out in sunlight for at least 15 minutes each day without sunscreen. Your body makes vitamin D when it's exposed to sunlight.
• Taking vitamin D supplements. Many calcium supplements also contain vitamin D.

People who stay indoors, people who live where winter is long, people who don't get enough vitamin D from their diets, and older adults often need to take vitamin D supplements.

Citations

1. Bischoff-Ferrari HA, et al. (2004). Effect of vitamin D on falls: A meta-analysis. JAMA, 291(16): 1999–2006.