Vitamin D keeps bones strong and can help prevent osteoporosis. If you are deficient, you may not even know it, there are no symptoms.
"There aren't signs of vitamin D deficiency or outward symptoms. Where we see those issues when we measure bone density," said dietician Ellie Wilson.
Vitamin D isn't in many foods so it's added, to foods like milk, yogurt and some fish. It's necessary for the body to function.
"It's primary role for maintaining calcium and phosphorous levels in our blood. We now are able to see big connections with osteoporosis prevention, cancer prevention and some auto immune diseases," Wilson said.
The RDA for adults is 600 international units per day.
"We are surprised that the dietary guidelines didn't go further with that. We are still in the midst of pulling together a lot of data for an entire country, we do it carefully and slowly," said Wilson.
When looking for a vitamin d supplement you may run across Vitamin D2 and vitamin D3. What's the difference?
"Both of them are effective fortifications of vitamin D. If you are deficient, then it will be vitamin D3 because at higher dosages there is a difference in your body's ability to use it," said Wilson.
Like other fat-soluble vitamins, A,E,K, vitamin D is stored, be careful, be sure to check with your doctor before you take any supplements.
"Vitamins are technically drugs, so you can overdose. We don't want people to do mega, mega doses of them because that is dangerous. Too much of a good thing can have its own consequences," Wilson said.
