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Vitamin "D" deficiency is a big problem today, especially for many city dwellers. Getting enough natural sunlight is crucial to keeping our levels of vitamin "D" where they should be and it is amazing what 10 or 15 minutes in the sun each day can do for your health.

The deficiency can be common in older people who are shut-in or in nursing homes. It also occurs when people spend too much time indoors, at work and during the wintertime.

Women who keep their bodies and head well covered, such as Muslim women, can experience a vitamin "D" deficiency, so they should eat a well-rounded diet and take a supplement. Post-menopausal women often suffer from a lack of this nutrient, as well as senior citizens.

Darker pigmented skin and people who use a lot of sunscreen are also susceptible to vitamin "D" deficiency.

Using a sunscreen of a level 8 or higher often prevent the absorption of Vitamin "D" by literally blocking out the sun's rays. Lower factor sunscreens can allow you to absorb while still protecting you from more harmful UV's.

Other factors that can affect absorption are time of day, clouds, location, seasons and smog.

Vitamin "D" is synthesized through the skin from the Sun's Ultraviolet or (UV) rays. A common falsehood is that you can also get this nutrient from tanning beds or artificial light. Remember, our bodies are "natural" and "natural" light from the sun, even on an overcast day, is beneficial. Vitamin "D" is converted to an active form via the liver and kidneys. An exposure of about 10-15 minutes is enough to absorb a daily dose of vitamin "D".

Getting enough vitamin "D" is a very important nutrient in the absorption of calcium. A fat-soluble vitamin mainly stored in the liver; it helps to strengthen and repair our bones and teeth. It facilitates the absorption of calcium, magnesium, phosphorus, B12 and iron. It enhances immune function and can strengthen our muscle tissue.

According to the "New England Journal of Medicine", a lack can lead to many problems including osteoporosis, osteo arthritis, and osteomalacia and muscle weakness.

Signs of vitamin "D" deficiency can include, excessive thirst, itching, eczema-like itching, eye pain and soreness, frequent urination, diarrhea, achiness, insomnia, irritability, moodiness, headaches and migraines, muscle pain and many types of cancer, brittle nails, brittle or soft bones and bone fractures, dizzy spells, fatigue and deposits of calcium in your liver, lungs, kidney, stomach and your blood vessel walls. Since

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