Winter is the time for the Sunshine Vitamin. Our bodies produce vitamin D when exposed to UV rays but in winter, sunshine is in shorter supply and the cold weather often prevents us from spending time outdoors.

Vitamin D is especially important as we age because it plays a role in maintaining muscle strength and in the absorption of calcium. Vitamin D deficiency can cause weak bones and muscle aches and pains.

Although sunshine is the most available source for Vitamin D, we can make sure get enough through diet and supplements. Many foods are now fortified with Vitamin D. A daily vitamin usually contains about 400 IU of Vitamin D. Drinking milk, eating plenty of fish and enjoying cereals and orange juice fortified with Vitamin D will help ensure you get enough to meet daily requirements.

The US RDA for Vitamin D are: 200 international units for most people; 400 IUs for people ages 51 to 70 and 600 IU over age 70. Because Vitamin D is fat soluble, it is stored by the body and high levels can be toxic. 1000 IU per day is considered safe.