Vitamin D is critical
for strong bones, from infancy into old age. It helps the body absorb calcium
from food. In older adults, a daily dose of "D" and calcium helps to
prevent fractures and brittle bones.
Vitamin D and Weight Loss
Studies have shown
that people who are obese often have low blood levels of vitamin D. Body fat
traps vitamin D, making it less available to the body. It's not clear whether
obesity itself causes a low vitamin D level or if it's the other way around.
But one small study of dieters suggests that adding vitamin D to a
calorie-restricted diet may help overweight people with low vitamin D levels
lose weight more easily.How Much Vitamin D Do You Need?The recommended
dietary allowance for vitamin D is 600 IU (international units) per day for
adults up to age 70. People aged 71 and older should aim for 800 IU from their
diet. Some researchers recommend much higher doses of vitamin D, but too much
vitamin D can hurt you. Above 4,000 IU per day, the risk for harm rises,
according to the Institute of Medicine.How Much Is Too Much Vitamin D?
suggest taking far more vitamin D than the 600 IU daily guideline for healthy
adults. But too much be dangerous. Very high doses of vitamin D can raise your
blood calcium level, causing damage to blood vessels, heart, and kidneys. The
Institute of Medicine sets the upper tolerable limit at 4,000 IU of vitamin D
per day. You can’t get too much vitamin D from the sun. Your body simply stops
making more. But sun exposure without sunscreen can raise your risk of skin