Vitamin D

A fat-soluble vitamin D helps your body better absorb calcium and phosphorus from your stomach. The immune system, mood, memory, and muscular repair are some of the additional vital functions that this vitamin affects.

600 IU (15 mcg) of vitamin D per day is the recommended daily amount (RDA) for both children and adults. The recommended daily intake for pregnant or breastfeeding women is 800 IU. However, certain data indicate that your daily requirements are far greater than the current RDA. Unfortunately, few foods naturally contain vitamin D, and foods fortified with vitamin D are frequently thought to fall short of meeting daily needs. This may help to partly explain the widespread reports of vitamin D insufficiency in both vegans and omnivores. Sunlight exposure can produce vitamin D in addition to the small amount you get from your food. As long as they don't use any sunscreen and expose the majority of their skin, most people may likely make enough vitamin D by spending 15 minutes in the hot midday sun. However, those who are older, have darker skin, reside in northern latitudes or colder climates, or spend little time outdoors might not be able to produce enough.