Many may struggle with including enough of these foods in their diet, especially if they are vegan or vegetarian.

Although we can obtain this nutrient from diet, the list of vitamin D sources is relatively short, and mostly comes from animal-based products, mushrooms and fortified foods. is 15 mcg (600 IU) for adults and children aged one and older, rising to 20 mcg (800 IU) for those over the age of 70. Some studies even suggest that this nutrient can boost our mood.Īccording to the NIH, the recommended dietary allowance (RDA) for vitamin D in the U.S. Getting enough of this vital nutrient helps reduce inflammation and boost our immune system, as well as improves sports performance and reduces risk of injury. In fact, vitamin D deficiency can lead to several bone diseases, such as rickets in children, and osteomalacia (bone pain) in adults. This in turn has a massive impact on bone health. To start with, it is involved in the regulation of calcium and phosphorus metabolism. There are many ways in which vitamin D can keep our health in check.

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