Experts at the Mayo Clinic offer some advice on how to make sure your vitamin D intake is adequate.

Vitamin D is essential for healthy bones and teeth, and helps prevent osteoporosis. Natural sunlight helps the body produce vitamin D, say doctors at the Mayo Clinic. Just ten to 15 minutes of natural sunlight three times a week should be enough. But be warned - many factors can reduce sunlight exposure, such as windows, sunscreen, smog and wearing a hat.

So it's vital to look to your diet and maybe even supplements to get enough vitamin D. Choose milk and cereals fortified with the vitamin. Liver, egg yolk and fish are good sources too. A supplement of 400 international units (IU) of vitamin D may improve bone health for women in their 50s and 60s, while older women may need up to 800 IU a day. But talk to your physician or pharmacist before starting on supplements to make sure you get one that's appropriate to your needs.

Source

Mayo Clinic Women's HealthSource July 2002