Vitamin D

-Essential for strong bones
-Link between low levels and Type 2 diabetes
-Assist with weight loss
-May lessen symptoms of mild depression

Sources of Vitamin D
-Sunlight
-Foods
      -Salmon, swordfish, mackerel
      -Tuna and sardines
      -Egg yolk
      -Beef liver
      -Fortified cereal and milk
-Breakfast foods including soy milks, orange juice, cereal, bread, yogurts.  Check  your labels
-Supplements
       D2 (ergocalciferol) type found in food
       D3 (cholecalciferol) type made from sunlight.
       Multivitamins usually have at least 400 IU of vitamin

Risks of Vitamin D deficiency
     -Age 50 or older
     -Dark skin
     -Northern home
     -Overweight, obese, gastric bypass surgery
     -Milk allergy, or lactose intolerance
     -Liver or digestive diseases, such as Crohn's or celiac disease     

As vitamin D deficiencies may not cause obvious symptoms,  Vitamin D levels can be checked by a simple blood test.  Common guidelines recommend a blood level of 30 ng/ml for good bone health and for full benefits of Vitamin D.  For your recommended daily intake and need for supplementation, discuss this with your health care provider.