Taking about 1,000 to 4,000 international units (IU) of vitamin D a day is generally enough for most people to reach optimal vitamin D blood levels. Some people may require a much higher dose, especially if their current levels are very low, or they have had little exposure to sunshine.
Although optimal vitamin D blood levels are up for debate, it is estimated to be between 20 and 50 ng/mL in most cases.
According to the Recommended Daily Allowance (RDA), the following are vitamin D requirements for different groups of people:
- Adults 19 to 70 years: 600 IU (15 mcg) daily
- Pregnant or lactating women: 600 IU (15 mcg) daily
- Vitamin D to prevent and treat osteoporosis in people older than 50 years: 800 to 1000 IU (20 to 25 mcg) orally one time daily with calcium supplements
- Vitamin D to prevent and treat hypoparathyroidism: 50,000 to 200,000 IU (0.625 to 5 mg) orally once daily with calcium supplements
- Vitamin D to prevent and treat vitamin D-resistant rickets: 12,000 to 500,000 IU (0.3 to 12.5 mg) orally once daily
- Vitamin D to prevent and treat familial hypophosphatemia: 10,000 to 60,000 IU (0.25 to 1.5 mg) orally once daily with phosphate supplements
Vitamin D is an important part of healthy aging, so dose recommendations increase with age.
What are different types of vitamin D?
Vitamin D is a family of fat-soluble vitamins. There are two main types of vitamin D:
- Vitamin D2 or ergocalciferol: Found in some species of mushrooms and yeast
- Vitamin D3 or cholecalciferol: Found in egg yolks and fatty fish and produced by the body when exposed to sunlight.
Though both types of vitamin D are beneficial, studies have reported that vitamin D3 may be better absorbed in the body.
Why is vitamin D so important?
Vitamin D promotes bone health, supports the immune system, boosts lung and cardiovascular health, and may even increase life expectancy.
- Prevent disease: Scientists recommend vitamin D as preventative therapy for a wide range of diseases, from the flu to colon cancer. In addition to protecting against chronic diseases, vitamin D can help the immune system fight common infections by boosting natural antibiotic-like compounds in the lungs.
- Boosts mental health: Lower vitamin D levels have been linked to symptoms of depression and disturbed sleep. Researchers continue to investigate the potential of using vitamin D as a supplemental antidepressant.
- Promotes bone health: Several studies have found a connection between vitamin D and bone health. Vitamin D helps prevent bone weakening and can help protect against osteoporosis, which causes bones to become brittle and weak. To maximize benefits, vitamin D should be taken with calcium.
- Protects oral health: Studies have shown that patients with optimal vitamin D levels had a reduced risk of developing oral diseases. This may be due to the link between vitamin D and calcium absorption.
- Good for the heart: According to a recent study, individuals with very low vitamin D levels had an 81% increased risk of dying from heart disease, 64% increased risk of heart attacks, and a 57% increased risk of dying prematurely.
- Pregnancy: Vitamin D insufficiency during pregnancy is linked to an increased risk of bacterial vaginosis and gestational diabetes. Pregnant women who do not have enough vitamin D are more likely to develop preeclampsia, which is a pregnancy complication characterized by high blood pressure and damage to other organs.
What is the best way to increase your vitamin D levels?
You can obtain vitamin D through foods such as:
- Fatty fish
- Mushrooms
- Egg yolks
- Fortified foods
Vitamin D can also be obtained by sunlight. Spending 10-20 minutes in the sun every day can help the body synthesize vitamin D.
You can also take vitamin D supplements if you cannot get enough vitamin D through diet or lifestyle.
QUESTION
Next to red peppers, you can get the most vitamin C from ________________. See AnswerMedically Reviewed on 6/24/2022
References
Image Source: iStock image
Balvers MG, Brouwer-Brolsma EM, Endenburg S, de Groot LC, Kok FJ, Gunnewiek JK. Recommended intakes of vitamin D to optimize health, associated circulating 25-hydroxyvitamin D concentrations, and dosing regimens to treat deficiency: workshop report and overview of current literature. J Nutr Sci. 2015;4:e23. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4463009/
WebMD. Vitamin D - Uses, Side Effects, and More. https://www.webmd.com/vitamins/ai/ingredientmono-929/vitamin-d
VitaminExpress. Vitamin D dosage - This much is really necessary. https://www.vitaminexpress.org/en/vitamin-d-dosage-information
Balvers MG, Brouwer-Brolsma EM, Endenburg S, de Groot LC, Kok FJ, Gunnewiek JK. Recommended intakes of vitamin D to optimize health, associated circulating 25-hydroxyvitamin D concentrations, and dosing regimens to treat deficiency: workshop report and overview of current literature. J Nutr Sci. 2015;4:e23. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4463009/
WebMD. Vitamin D - Uses, Side Effects, and More. https://www.webmd.com/vitamins/ai/ingredientmono-929/vitamin-d
VitaminExpress. Vitamin D dosage - This much is really necessary. https://www.vitaminexpress.org/en/vitamin-d-dosage-information
Complete List
Top How Much Vitamin D Should You Take Related Articles
calcifediol
Calcifediol is a medication used to treat secondary hyperparathyroidism caused by vitamin D deficiency in patients with stage 3 or 4 chronic kidney disease (CKD). Common side effects of calcifediol include high calcium in the blood (hypercalcemia), high phosphorous in the blood (hyperphosphatemia), high potassium in the blood (hyperkalemia), high level of uric acid in the blood (hyperuricemia), increase in serum creatinine, low red blood cell count (anemia), contusion, inflammation of the nose and throat (nasopharyngitis), bronchial inflammation (bronchitis), cough, shortness of breath (dyspnea), chronic obstructive pulmonary disease (COPD), pneumonia, heart failure, degeneration and inflammation of joints (osteoarthritis), adynamic bone disease, and constipation. Consult your doctor if pregnant or breastfeeding.calcium supplement/vitamin d - oral, Citracal + D, Os-Cal, Oyster S
Does Vitamin D Protect Against COVID-19?
COVID-19 or coronavirus disease (COVID-19) is an infectious disease caused by a newly discovered coronavirus called severe acute respiratory syndrome coronavirus 2 (SARS-CoV-2). It manifests as mild to moderate respiratory illness in most people who may not require any special treatment. Certain high-risk groups, such as older people and people with underlying health conditions (chronic respiratory diseases, diabetes, cancer and cardiovascular diseases), are more likely to get seriously ill.
How Do You Know if You're Getting Enough Vitamin D?
Vitamin D is an important hormone in your body that helps you regulate your calcium and phosphorus balance and bone density. The best way to know if you’re getting enough vitamin D is if you get the recommended amount in your diet.
Lactose Intolerant? How to Get Calcium and Vitamin D
See how to eat right when dairy gives you stomach problems. WebMD shows you ways to get calcium and vitamin D through lactose-free milk, foods, and the sun.
Vitamin D Slideshow
What does vitamin D do? Learn about vitamin D benefits and discover foods that are high in vitamin D. Explore vitamin D deficiency symptoms and the safest ways to get enough vitamin D.
What Are the Symptoms and Causes of Vitamin D Deficiency?
What is vitamin D deficiency? Learn the signs of vitamin D deficiency and what foods you can eat to help prevent vitamin D deficiency.vitamin A
Vitamin A is a supplement used to prevent and treat vitamin A deficiency. Vitamin A supports growth and bone development, vision, reproduction, and the development and maintenance of skin tissue. It may also improve the function of the immune system and prevent some cancers. Common side effects of vitamin A supplements include sticky skin, inflammation of the lips, acne, and facial dermatitis. Vitamin A is generally considered safe to consume during pregnancy or while breastfeeding.
Vitamin D Quiz
What happens to the body when there is a vitamin D deficiency? Take the Vitamin D Quiz to find out what you may be missing.vitamin D
Vitamin D (Ergocalciferol [Vitamin D2], Cholecalciferol [Vitamin D3]) is required for the maintanence for bones and teeth. It works to increase absorption of calcium and to prevent its loss through the kidneys.
Vitamins and Supplements: Foods High in Vitamin D
Vitamin D is important for your bones, blood cells, and immune system -- your body's defense against germs. Find out which foods are the best source of this nutrient.What Are the Benefits of Vitamin D?
Vitamin D is an essential nutrient for our bodies. Learn about eight benefits of vitamin D, how to know if you’re getting enough vitamin D, and what to eat to increase vitamin D in your body.
What Foods Are Highest in Vitamin D?
What are the foods highest in Vitamin D? Learn about the best sources to make sure this vitamin is included in your diet.What Is the Test for Vitamin D?
Vitamin D is a fat-soluble vitamin that plays a vital role in calcium absorption to give you healthy and strong bones. The test for measuring vitamin D involves measuring the levels of the vitamin in a blood sample drawn from your vein.Why Is Vitamin D So Vital to the Human Body?
Vitamin D is vital to the body because it plays major roles in bone health and immune function. Learn why you need vitamin D and how to make sure you’re getting enough.