Vitamin D is an important nutrient in maintaining healthy bones and various physiological functions. There are two types of the vitamin which are essential to us. They are the ergocalciferol or vitamin D2 and cholecalciferol which is also known as vitamin D3. Cholecalciferol can be easily produced from your skin when you are exposed to the sun for an adequate amount of time. The vitamin D which you have ingested will be metabolized in the liver to another compound known as calcidiol which then undergoes the conversion process in the kidneys to produce calcitriol. Calcitriol is the active form of the vitamin which yields all the physiological effects in our body.solglasogon ,The bone building vitamin assists in the maintenance of strong bones in various ways. It increases the absorption of calcium from the digestive tract so that more of the mineral can be absorbed and stored in our bones. High calcium level will better protect and strengthen your bones to prevent fracture. The vitamin also promotes an increase in the number of osteoblasts which are cells that encourage bone formation. When bone formation occurs more than resorption, your bones will be less prone to thinning.Besides, the vitamin also maintains a well-balanced level of phosphate and calcium in the body. This is to prevent any disorders which may cause tissue calcification, problems in muscle contraction and weak bones. Studies have also shown that the vitamin might be useful in treating multiple sclerosis. Multiple sclerosis is a disease involving the immune system where your body's own immune cells attack your nerve system. This is due to your body's inability to recognize its own cells. Vitamin D can help in regulating your immune system and reducing the self-attacks to treat the disease.As the sunshine vitamin is also reported to be able to reduce inflammation, it may be able to help prevent diseases like heart diseases and rheumatoid arthritis which are caused by inflammation. Patients suffering from arthritis may benefit from the vitamin with relief of chronic pain. You may take adequate vitamin D from supplements or diet. Take more of foods like salmon, mackerel, eggs and fish oil that are enriched with the vitamin. The Institute of Medicine has published a guideline which states that normal adults should consume an average of 600IU of the vitamin every day. Elderly people aged above 70 years old will require a higher maintenance dose of 800IU per day as aging causes less efficient absorption of the vitamin. Women who are pregnant or breastfeeding are advised to take in 600IU of the vitamin every day.