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Vitamin D plays a substantial role in the regulation of calcium and maintenance of phosphorus levels in the blood, two factors that are extremely important for maintaining healthy bones.

Vitamin D (ergocalciferol-D2, cholecalciferol-D3, alfacalcidol) is a fat-solublevitamin that helps your body absorb calcium and phosphorus. Vitamin D is used to treat and prevent bone disorders (such as rickets, osteomalacia). Vitamin D is made by the body when skin is exposed to sunlight.

People 50 to 70 years old should get 10 mcg daily (400 IU) daily, and those over 70 should get 15 mcg daily (600 IU). Based on recent research, Dr. Weil recommends 2,000 IU of vitamin D per day. Look for supplements that provide D3(cholecalciferol) rather than D2 (ergocalciferol).

Two forms are important in humans: vitamin D2, which is made by plants, and vitamin D3, which is made by human skin when exposed to sunlight. Foods may be fortified with vitamin D2 or D3.  Vitamin D helps the body absorb calcium, which forms and maintains strong bones.

Symptoms of bone pain and muscle weakness can mean you have a vitamin D deficiency. Yet, even without symptoms, too little vitamin D can pose health risks. Low blood levels of the vitamin have been associated with the following: Increased risk of death from cardiovascular disease.