Importance of Vit. D
It’s important for your bones, blood cells, and immune system — your body’s defense against germs. You get most of your vitamin D from sunlight on your skin. Just a few minutes a day on your hands and face should do the trick. But you can also get it from food. If you’re homebound, sick, or older, you might not get enough vitamin D. Talk to your doctor if you think your levels are low.
How much do you need
Most adults need about 15 micrograms (mcg) a day. This goes down to 10 mcg in infants and up to 20 mcg in adults 71 or older. On labels, you may see vitamin D amounts listed in international units (IU). A single microgram is equal to 40 international units
Several things raise your chances of having low levels of vitamin D:
Age: Your skin and kidneys don’t make it as easily in your older years.
Darker skin: It doesn’t convert sunlight as well.
Digestive problems: Crohn’s disease, celiac disease, and problems with fat digestion can limit your levels.
Obesity: Fat traps some vitamin D and stops it from getting into your blood.
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