Vitamin D is extremely important for strong bones, it helps the body use calcium from the food. In most cases vitamin D deficiency has been associated with rickets, the disease in which the bone tissue doesn’t properly mineralize, leading to weak bones and skeletal deformities. But progressively, research is revealing the importance of vitamin D in protecting against a host of health problems.

Symptoms and Health Risks of Vitamin D Deficiency.

1. Bone Pain, 2. Muscle Weakness, 3. Cardiovascular Disease, 4. Cognitive impairment in older adults, 5. Severe asthma in children.

The best way to get more calcium is from your diet.

1. Fish liver oils, 2. Egg Yolks, 3. Dairy products, 4. Cereals, 5. Cheese, 6. Spinach, 7. Kale, 8. Okra, 9. Collards, 10. Soybeans, 11. White beans…

How Much Do You Need?

Here’s how much calcium and vitamin D you need every day, according to the Institute of Medicine.

Calcium

Children 1-3 years old: 700 milligrams (mg)
Children 4-8 years old: 1,000 mg
Children 9-18 years old: 1,300 mg
Adults 19-50: 1,000 mg
Women 51 to 70: 1,200 mg
Men 51 to 70: 1,000 mg
Women and men 71 and over: 1,200 mg

Vitamin D

Age 1-70: 600 IU
Age 71 and older: 800 IU.