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Everyone needs a bit of sunshine. The “sunshine” vitamin helps to boost mood, immunity, and muscle. “Vitamin D is required for muscular contraction, function, and growth,” says Dr. John Cuomo from USANA Health Sciences. It’s also essential for bone growth and strength, and since skeletal muscles need a strong base to build off of, you can’t neglect your D. Ideally you’d get adequate D through sun exposure, but then you’d have to worry about skin cancer. Take a supplement of 4,000 to 6,000 international units (IU) of D3 every day instead, Cuomo recommends, and if you are concerned, see your doctor for a simple blood test to measure you D levels and determine if you are deficient and need a higher dosage.