You probably know that calcium is vital for maintaining bone health. But, did you know vitamin D is also regarded as a prime nutrient for bone and general health? Vitamin D, a steroid hormone, plays a crucial role in determining health of bones in a long run. It is an essential nutrient, which increases body’s ability to absorb calcium from the diet, makes teeth strong and improves immune system. Read further to explore how vitamin D helps build and maintain healthy bones.

Vitamin D is known as the ‘sunshine vitamin’ because human body naturally produces when it exposed to direct sunlight. The prominent sources of vitamin D include eggs, and certain seafoods, i.e., tuna, sardines, salmon and shrimp, mushrooms, milk, yogurts and oranges juices. This bone-nutrient works together with calcium and vitamin K to make bones fit for consequences of aging. It helps body absorb more calcium from the diet or supplements, reducing risk of developing osteoporosis and bone pain (osteomalacia) later in life.

Following are the benefits of vitamin D:

Prevents or treats rickets that is caused due to vitamin D deficiency

Helps avoid weakening of bones (osteoporosis), bone pain, bone loss (hyperparathyroidism), and an inherited disease (osteogenesis imperfecta) in which the bones easily broken.

Prevents low calcium and bone loss (renal osteodystrophy) in people with kidney failure

It improves muscle function

Protect lung function

Lowers blood pressure

Prevents autoimmune diseases, such as MS and inflammatory bowel disease

Helps you fight infections, including influenza, etc.

The benefits of this mineral are not limited to above-mentioned. Thus, you should consider including vitamin D sources in your daily diet to ensure bone and general health for lifelong.

How much vitamin D do you really need to take?

An adult age between 19 to70 requires 600 IU daily.

An adult older than 70 requires 800 IU daily

# Vitamin D is measured in international units (IU).

However, it is quite difficult to include all the sources of vitamin D in your diet and get enough exposure to sunlight. But, you can provide your body daily-recommended amount of vitamin D through supplements. Old age people are recommended to increase amount of vitamin D in their diet to make their body absorb calcium from food. There are many supplements available in the market, claiming to be a rich source of vitamin D and calcium. With fortified supplements, you do not have to compromise on taste because they are available in delicious flavors that your taste buds would love to have.