We get vitamin D through exposure to sunlight (UVB rays) and through the food we eat. Unfortunately, not all of us get enough vitamin D from food.
Additionally, if your skin is dark, you may need more sun exposure than others to produce enough Vitamin D. Exposure of your skin to the sun for five to 30 minutes every couple of weeks should be enough to give you sufficient vitamin D.
Many suffer from Vitamin D deficiency with severe consequences such as rickets and osteomalacia. If you’re younger than 60, getting 800 IUs of Vitamin D is compulsory for a deficiency-free life. And if you’re over 60, the intake should be around 1000 IUs.
Note that vitamin D can be harmful if consumed in large doses, probably starting at 2,000 IUs a day or higher, which can lead to kidney stones, kidney failure, and deterioration of muscles and bones. A daily intake of 1,000 IUs is known to be safe.
For more information on vitamin D, see below:
Top 5 Health Benefits of Vitamin D
Health Benefits of Vitamin D
Vitamin D and Its Uses
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