|Function: Vitamin D is important in helping the body use and absorb calcium. It is also necessary in the utilization of phosphorous. Otherwise known as Calciferol, it also promotes strong bones and teeth, prevents rickets, supports muscle and nerve function, and some studies have shown that it helps prevent osteoporosis.
Sources: Fortified milk and cereals, eggs, tuna, fish-liver oils, and sun exposure all help the body obtain Vitamin D.
Recommended daily intake: Women aged 19-50 should consume at least 200 IU of Vitamin D on a daily basis. The recommendation for pregnant and nursing moms is the same: 200 IU. While too little Vitamin D can lead to weakened bones and an increased risk of fractures, too much Vitamin D can cause nausea, vomiting, poor appetite, constipation, weakness, and weight loss. Prolonged exposure to too much Vitamin D can lead to health problems and toxicity. However, antacids, some cholesterol lowering drugs, some anti-seizure medications, and steroids interfere with the absorption of Vitamin D.