Vitamins are essential chemicals which are necessary to help the body function properly. As one ages, it is necessary to increase the intake of vitamins not only for younger looking skin as well as ensuring good health and a fortified immune system.
VITAL VITAMINS D BENEFITS TIPS

This vitamin is a fat soluble vitamin that is obtained mainly from sunlight as well as certain types of food items like:
•    Fatty fish
•    Milk
•    Eggs
•    Liver
Benefits
•    It is known to activate calcium and phosphorus which are the minerals required to keep the bone strong.
•    The risk of multiple sclerosis is reduced.
•    Cancer, rheumatoid arthritis and other ailments like depression are resolved by stepping up the dosage of vitamin D.
•    It is known to reduce the symptoms One should increase their exposure to the sunlight daily in order to prevent bone diseases like osteoporosis.
Vitamin D is very well known for its important role in healthy bones in conjunction with calcium, however many people are deficient in vitamin D and the best way to get it is through natural sunlight outdoors. But in terms of foo, the best sources are fish such as herring, kippers, sardines, tuna, salmon and trout. If you do not eat fish, then the best bet is to get as much outdoor exercise as possible and to take supplements.
Vitamin D has several important functions. For example, it helps regulate the amount of calcium and phosphate in the body.
These nutrients are needed to keep bones and teeth healthy.
A lack of vitamin D can lead to bone deformities such as rickets in children, and bone pain and tenderness as a result of a condition called osteomalacia in adults.
We get most of our vitamin D from sunlight on our skin. The vitamin is made by our body under the skin in reaction to summer sunlight. However, if you are out in the sun, take care to cover up or protect your skin with sunscreen before you turn red or get burnt.
Vitamin D is also found in a small number of foods. Good food sources are:
Oily fish, such as salmon, sardines and mackerel
eggs.
fortified fat spreads
fortified breakfast cereals
powdered milk
How much vitamin D do I need?
Most people should be able to get all the vitamin D they need by eating a healthy balanced diet and by getting some summer sun.
Groups of the population at risk of not getting enough vitamin D are:
All pregnant and breastfeeding women
babies and young children under the age of five 
Older people aged 65 years and over
people who are not exposed to much sun, such as people who cover up their skin when outdoors, or those who are housebound or confined indoors for long periods.
All pregnant and breastfeeding women should take a daily supplement containing 10 micrograms (0.01mg) of vitamin D to ensure the mother's requirements for vitamin D are met and to build adequate foetal stores for early infancy.
Babies fed infant formula will not need vitamin drops until they are receiving less than 500ml (about a pint) of infant formula a day, as these products are fortified with vitamin D.
Breastfed infants may need to receive drops containing vitamin D from one month of age if their mother has not taken vitamin D supplements throughout pregnancy.
People aged 65 years and over and people not exposed to much sun should also take a daily supplement containing 10 micrograms (0.01mg) of vitamin D.
You can buy single vitamin D supplements or vitamin drops containing vitamin D (for use by under-fives) at most pharmacies and supermarkets. Women and children who qualify for and already participate in Healthy Start can get free supplements containing vitamin D.
Multivitamins side effects
Get emergency medical help if you have any of these signs of an allergic reaction: hives; difficulty breathing; swelling of your face, lips, tongue, or throat.
When taken as directed, multivitamins are not expected to cause serious side effects. Less serious side effects may include:
This is not a complete list of side effects and others may occur. Call your doctor for medical advice about side effects.
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