Vitamin D is not present in many foods and even though food companies have fortified some foods with extra vitamin D, the fortified vitamin is usually D2, a cheaper, synthetic version of vitamin D, NOT the natural D3 found in wild caught Salmon, sardines, and mackerel. Vitamin D is extremely important for promoting calcium absorption in your body. Without enough vitamin D, our body does not absorb enough calcium resulting in osteoporosis, brittle bones, and stunted bone growth. Vitamin D also helps maintain a strong immune system and reduces inflammation, thus essential for cold and flu season.
The need for vitamin D is essential for a healthy body and immune system, so here are somethings you should do to increase your vitamin D deficiency and/or maintain a healthy immune system and body:
1) Spend approx. 5-30 minutes out in the morning sunlight with 40% of your body exposed with no sunscreen on. (Vitamin D3 is an oil soluble steroid hormone that is created on the surface of your skin while you are out in the sun; however, the D3 takes 48 hours after sun exposure to absorb into your body. This means that for 2 days after sun exposure you shouldn't wash the large parts of your body if you want to get the optimum benefit of D3 from sun exposure--www.drmercola.com "Sunshine can actually Decrease your Vitamin D levels." YOU CAN NOT GET VIT. D3 FROM THE TANNING BEDS.
2) Eat fortified, enriched vitamin D foods (OJ, eggs, cheese, yogurt, milk, tuna etc...)
3) Take a vitamin D3 supplement (make sure it is vitamin D3 NOT another form of vitamin D)--I recommend taking vitamin D3 in a LIQUID form because it absorbs in your body faster and better than pills. Take 2000-5000 IU daily. **There have not been any studies that show excessive intakes of vitamin D cause harm to your body. Each person is different so some might need more than the recommended dosage, while others need a little less.
Doing all of the above things will definitely help your immune system, bone strength, and overall health, so if you are feeling weak, worn down, and unhealthy then try incorporating more vitamin D3 into your diet and see if that doesn't help!
Here is a link that will give you everything you ever wanted to know about vitamin D: Dietary Supplements.
Also check Dr Mercola's Website to find out about vitamin D3 and so much more!
I usually take the holistic, all-natural approach OVER any OTC medicines or man-made drugs, so if you are suffering from osteoporosis, brittle bones, or just the common cold, I suggest you start incorporating vitamin D3 into your diet before starting any medicines.