Vitamin D is an essential nutrient your body needs to stay healthy. The vitamin plays a role in many biological functions.

One of the most well-known is helping you develop and maintain strong bones. Vitamin D helps the body absorb and maintain important minerals like calcium and phosphorus. Without enough vitamin D, you're at risk for developing osteoporosis, a condition that causes your bones to become weak and thin.

Other important functions of vitamin D include supporting the immune system, maintaining good nerve health and helping your muscles move.

So, how do you know if you're getting enough vitamin D? Should you start taking a vitamin D3 supplement?

Daily Recommended Vitamin D Amounts

How much vitamin D you need daily depends on your age.

Babies up to a year old typically need about 10 micrograms (mcg). From ages 1 to 13, the daily recommended value is 15 mcg. That figure remains the same throughout most of your life. Experts recommend kids, teens and adults up to age 70 get at least 15 mcg daily.

After 70 years old, your needs increase. The risk of osteoporosis is higher, so the recommended daily intake is 20 mcg.

Signs You're Not Getting Enough Vitamin D

There are many possible signs of vitamin D deficiency. Because nutrient is so important in your everyday health, they can affect your body in many ways. Common symptoms include:

• Sleep issues

• Fatigue

• Bone aches

• Muscle weakness

• Hair loss

• Frequent illness

• Appetite loss

If you notice these symptoms, consider adding a Vitamin D3 supplement to your daily routine.

You can also modify your diet. Some of the best sources of Vitamin D include fatty fish like salmon, trout and tuna. Fish liver is where the vitamin is most abundant.

The same goes for beef liver. Several dairy products, including egg yolks and cheese, are also rich in Vitamin D.

Surprisingly, few foods contain vitamin D outside a handful of examples. However, many fortified foods are available.

Several cereal makers and milk brands fortify their products with vitamin D.

Author Resource:-

Alester Brown writes about healthier lifestyle products and tips. She advises people about online weight loss programs, natural and organic health solutions. You can find her thoughts at immunity supplements blog.