Vitamin D is just one of the many nutrients essential to keeping your muscles, lungs, and heart healthy. It\u2019s an important factor in maintaining strong bones, helping your body fight infections, and other key functions.\nWhile you can (and should) consume Vitamin D through food and\/or supplements, your body actually produces Vitamin D on its own when it is exposed to sunlight.\nGet healthy with the help of UPMC Nutrition Services\nEven though your body produces Vitamin D, it\u2019s important to ensure you\u2019re getting enough of it \u2014 Vitamin D deficiencies can cause a number of adverse health effects.\nVitamin D\u2019s Many Health Benefits\nVitamin D helps regulate and protect your immune system and allows your body to better absorb calcium.\nCalcium is essential to maintaining strong bones and teeth. Children and adults who don\u2019t get enough Vitamin D may develop serious bone problems because their bodies can\u2019t absorb adequate amounts of calcium.\nGetting enough Vitamin D has been linked to the following health benefits:\n\nThe prevention of cancer\nImmunity to the cold\nThe reduction of depression\nThe reduction of risk factors associated with certain diseases, including diabetes and heart disease\n\nWhat Happens If I Don\u2019t Get Enough Vitamin D?\nVitamin D deficiencies\nThose who do not get enough Vitamin D are at risk of developing a vitamin deficiency. This may occur if your skin is not exposed to enough sunlight. Deficiencies can also be the result of medical conditions such as:\n\nKidney and liver diseases\nCystic fibrosis, Crohn\u2019s disease, and celiac disease\nObesity\n\nYou might notice one or more of the following symptoms if you have a Vitamin D deficiency:\n\nGeneral, persistent tiredness and aches and pains\nSevere muscle and\/or bone weakness or pain\nUnusual occurrences of stress fractures, especially in the legs, hips, and pelvis\n\nA Vitamin D deficiency can cause osteomalacia (soft bones) or osteoporosis (weak bones) in children and adults. Studies have also shown that individuals with a Vitamin D deficiency are at a greater risk of some medical conditions, though a deficiency has not been proven to cause the conditions. These conditions include:\n\nBreast, colon, and prostate cancer\nHeart disease\nDepression\nWeight gain\n\nHow Much Vitamin D Do I Need?\nThe National Academy of Medicine offers guidelines for how much Vitamin D a person should consume in each day, measured in international units (IUs), which are a standard of measurement for drugs and vitamins.\n\nInfants 0-12 months: 400 IUs\/day\nChildren and adults 1-70 years: 600 IUs\/day\nAdults over 70 years: 800 IUs\/day\n\nVitamin D and Food\nExperts say that spending 10 minutes each day in the sunlight will allow your body to formulate all the Vitamin D it needs. However, there are a number of factors that can interfere with your body absorbing sunlight, so it\u2019s important that you get the vitamin from other sources as well.\nFoods with Vitamin D include:\n\nCod liver oil\nSwordfish, salmon, and tuna\nVitamin fortified milk or orange juice\nSardines\nLiver and beef\nEgg yolk\nSwiss cheese\nFortified margarine and yogurt\nVitamin D supplements\n\nIf you notice any of the symptoms of Vitamin D deficiency or worry that you may not be getting enough Vitamin D, talk to your primary care doctor about adding vitamin-rich foods or supplements to your diet or adjusting your lifestyle.