A long and healthy life can be achieved through healthy lifestyle choices, such as ensuring you receive all essential vitamins and minerals. One vitamin in particular has been shown to have life-enhancing effects: vitamin D, which is used to regulate the amount of calcium and phosphate in the body. These nutrients are later used to keep teeth, muscles, and bones strong and healthy. Health experts recommend the use of vitamin D supplements during winter to maintain a strong immune system to protect against seasonal illnesses. However, between April and September, the body can produce enough of the vitamin from sunlight. Health authorities also advise taking vitamin D supplements if some individuals do not get adequate sun exposure or have a weakened immune system. Recent studies have also suggested that vitamin D supplements can be an effective way to reduce mortality in people over the age of 70. A study published in the British Medical Journal (BMJ) indicated that vitamin D supplements are more effective in individuals older than 70. The study stated that the vitamin is beneficial for adults at risk of vitamin deficiency throughout the year. In addition to reducing mortality, researchers found that vitamin D supplements are effective in strengthening bones and reducing the risk of fractures in case of falls. Researchers concluded that vitamin D supplements "are likely to be clinically beneficial in cases of deficiency but of little or no benefit for those with sufficient levels of the vitamin." As a result, vitamin supplements are effective as long as the individual suffers from a deficiency. Taking excessive doses of the sunshine vitamin can lead to calcium accumulation in the body, weakening bones and harming the heart. It is important to note that it is possible to overdose on vitamin D through supplements, but it is impossible to have an overdose of the vitamin from sun exposure. Vitamin D can also be found in foods such as:
- Salmon
- Sardines
- Canned fish
- Mackerel
- Red meat
- Liver
- Egg yolks
- Foods fortified with the vitamin
