Talking about the consumption of vitamin D, not many people know exactly how much they should have each day to meet the daily recommended value for maintaining optimal health.
The daily recommended value of vitamin D depends on age. Here is an age-wise daily recommended value chart.
Can you get enough vitamin D from the sun?
Our body makes vitamin D when the skin is directly exposed to the sun.
The skin exposed to the sun through a window cuts down on the amount of vitamin D you get from the sun; even those with darker skin tone take longer to absorb the sun vitamin.
Though sun is a source of vitamin D, it is not recommended to stay in the sun for long hours as it can increase your risk of getting skin cancer. That is why we wear protective clothing and apply sunscreen when we go out.
This makes it important for everyone to have vitamin D rich foods or supplements to meet the daily recommended value.
Vitamin D found is found in supplements and fortified foods in two different forms - D2 and D3, ergocalciferol and cholecalciferol respectively. Both these increase vitamin D in the blood.