Vitamin D (for Teens)
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Vitamin D

Reviewed by: Mary L. Gavin, MD


Why Do I Need It?



Why Don't People Get Enough?

There are several reasons why people don't get enough vitamin D:

  • Less exposure to UV rays. Vitamin D is sometimes called the "sunshine" vitamin. When the sun's ultraviolet rays penetrate bare skin, it sets off a process in the body that produces vitamin D. As many of us spend more and more time on computers and game consoles, we're not outdoors as much as we once were. And, when we do spend time in the sun, more of us are making the wise decision to use sunscreen to block the UV rays that cause sun damage and cancer. Where we live makes a difference, too: If you live in northern U.S. and Canada, it's possible you're not getting the UV exposure required for your body to make enough vitamin D.
  • Dark skin. The melanin (the pigment that gives skin its color) in darker skin protects against sun damage, but it can also block the sun needed to produce vitamin D.
  • Certain health conditions. Some health conditions, like cystic fibrosis or inflammatory bowel disease, affect how well the body absorbs nutrients, including vitamin D. And because vitamin D is a fat-soluble vitamin that gets stored in the body's fat cells, obesity increases a person's risk for vitamin D deficiency.
  • Lower consumption of D-rich foods. Experts recommend eating vitamin D-rich foods as the best way to get enough vitamin D. But many of the best foods — like fatty fish and oil — are not the most popular. These days, most milk is "fortified" with added vitamin D. But many teens aren't drinking enough milk to get the recommended daily amount.

How Much Vitamin D Do I Need?





Getting More Vitamin D Into Your Diet


  • fatty fishes and fish oils, such as salmon, mackerel, and cod liver oil
  • egg yolks
  • vitamin D-fortified milk and other dairy products


Reviewed by: Mary L. Gavin, MD
Date reviewed: February 2014