Good Question: How much vitamin D do I really need?

We've always heard to have strong bones drink plenty of milk, vitamin D is important and we can get it in several different ways, pill form, milk even sunlight.

A new report suggests despite what some doctors claim, high does of it are not necessary.

Good Question: How much vitamin D do I really need?

When 15-year-old Sam Cox broke his foot nine months ago playing basketball, he got another diagnosis he didn't expect.

"She told me I was a little vitamin D deficient," said Cox.

For years there have been concerns that Americans weren't getting enough vitamin D, and now a new report from the Institute of Medicine finds the average person is actually getting the right dose.

"The good news is most of those individuals are already consuming close to that amount and reaching blood vitamin D levels that we think are adequate to maintain bone health," said Dr. Clifford Rosen with the Maine Medical Center Research Institute.

The Institute of Medicine says the average person needs no more than 600 international units of vitamin D a day.

That's about six glasses of milk.

And while slightly higher then current recommendations, its far below the mega doses some doctors recommend.

Most of us get our vitamin D through diet and the sun.

Sunlight turns cholesterol into vitamin D and triggers the natural production of vitamin D in the skin.

Calcium and vitamin D work together to build strong bones.

The report finds adolescent girls are one group that may not be getting enough and older women may be taking too much., putting them at risk for kidney stones.

Experts say mega doses of vitamin D or calcium can be harmful and could increase your risk for certain cancers or heart disease.

"It should heighten your awareness, not to take too much or too little of anything," said Dr. Shevaun Doyle a Pediatric Orthopedic Surgeon.

Sam Cox is now keeping his vitamin D levels in check.

"I'm always cautious of what I do and what I eat so I can have a buildup of vitamin D," said Cox.

If you are worried or don't know if you get enough vitamin D, a simple blood test can determine if you have a deficiency.

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