Vitamin D is a key component in processing and regulating calcium and phosphate in the body. The nutrient also works hard to maintain proper bone density. The most efficient way for the body to get vitamin D is through exposure to sunlight. Doctors recommend approximately 20 to 30 minutes of sunlight three times per week for fair skin, though this average may not apply to everyone. Symptoms of vitamin D deficiency include brittle bones that are more prone to breakage and a host of other problems.
Recent research suggests vitamin D plays an even bigger role in regulating and maintaining the innate and adaptive immune responses than previously believed. Insufficient levels of vitamin D can weaken the body's immune system, leading to an increased risk of getting sick and more frequent illnesses. Vitamin D deficiencies can also lead to an increased risk of infection.
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