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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.

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