Recently the praises of Vitamin D have been sung in the news as one means to combat the cold and flu season. Vitamin D, a fat-soluble vitamin found in food, dietary supplements, and through spending time in the sun, is needed to combat more than the mere common cold. Here are some facts about Vitamin D.

Vitamin D comes in two major types: cholecalciferol, which is made by the skin’s exposure to sunlight and through some foods, and ergocalciferol, which is used to fortify foods and used in supplements. This vitamin is converted by the liver and kidneys into the form of Vitamin D which is used by the body.

What does Vitamin D do for your body? Sufficient quantities of it support hardening of the bones as well as aide in proper cell, nerve, and muscle function. It also acts as a hormone which allows calcium and phosphorus to be better utilized in the body and absorbed through the small intestine.

If your child doesn’t like to drink milk, a common source of Vitamin D, their pediatrician may recommend a multivitamin or a Vitamin D supplement. This vitamin is essential to help your child grow normally, as well as helping your child avoid illnesses such as rickets. Rickets is a condition where the skull is soft, bones don’t grow properly, and infants are slow to meet developmental milestones such as sitting or crawling.

Children from birth through 50 years of age need 5 micrograms of Vitamin each day, or 200 international units (IU). That number doubles until age 70, and increases by 200 IU after that. Some reports suggest up to 500 IU per day from birth up to 50 years, so you’ll want to ask your child’s doctor for their suggestion. Breastfed babies are often prescribed Vitamin D supplements as breast milk doesn’t provide enough of this essential vitamin.

The easiest and least expensive way to get Vitamin D is by spending at least 10 to 15 minutes every day in the sun. If the weather isn’t too cool, allow as much of your skin as possible to be uncovered. During winter months, however, you may need to take a Vitamin D supplement or ensure you get enough of it through dairy products such as fortified milk, cheese, and fortified cereals. You may also want to add tuna, mackerel, and salmon to your diet.

Be careful when taking supplements, though. Too much Vitamin D can lead to calcium deposits in the lungs or heart. It also plays a part in the development of kidney stones. If you’re pregnant, discuss your Vitamin D needs with your obstetrician; they will have the best advice as to whether or not you need a supplement and how much you need to take.

There is so much to learn about maintaining your own and your family’s health. When deciding what you need to know about Vitamin D, don’t forget to speak with a doctor. They will have the most current information about daily recommendations to ensure you’re getting enough to keep your body healthy.