Vitamin D plays an important role in calcium absorption and in bone health. The relationship between calcium and vitamin D is similar to that of a locked door and a key. Vitamin D is the key that unlocks and opens the door, allowing calcium to leave the intestine and enter the bloodstream. Your body needs vitamin D to use calcium to build healthy bones and prevent osteoporosis. The minimum daily recommendation for vitamin D is 400 International Units per day. For people who have osteoporosis, 600 International Units is recommended.

Vitamin D supplements are usually not necessary because vitamin D is available from foods such as fortified milk, egg yolks and multi-vitamins, as well as exposure to sunlight on your skin. In general, here in Arizona, you only need 10-15 minutes of sunlight daily on your face and arms to maintain an adequate level of vitamin D.

However, although many people are able to get enough vitamin D naturally, studies show that vitamin D production decreases in the elderly and in people who stay indoors, for example, people in nursing homes. These individuals may need to consume more foods that contain vitamin D or take a supplement. Taking more than 50 micrograms or 2000 International Units of vitamin D per day is not recommended. Massive doses of vitamin D may be toxic and are not recommended.

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