Vitamin D is a fat-soluble vitamin that is essential for efficient calcium absorption, which in turn helps to maintain blood levels of calcium and phosphate and also helps you build and maintain strong bones thereby, reducing the chances of osteoporosis, rickets, osteomalacia, chronic diseases such as multiple sclerosis and certain types of cancer. How much Vitamin D should you aim for? The National Institutes of Health (NIH) recommends 600 international units (IU) each day for children and adults and 800 IU for older adults (individuals ages 70 and older). The Endocrine Society also recommends 600 IU daily for adults but suggests more may be needed to increase blood levels of vitamin D above a specific range. Meanwhile, the Vitamin D Council suggests humans need 5,000 IU of vitamin D3 per day, while the Institute of Medicine says the tolerable upper level of vitamin D is 4,000 IU of vitamin D…