How much vitamin D you should have a day?
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Dec 20, 2021 , Bone Health, Immune System, Vitamin D Show
Quick Health Scoop
You may know vitamin D as “the sunshine vitamin” to help support bone health. But did you also know that vitamin D benefits other areas of your health? Vitamin D also supports muscle health and function. And it supports immune health, too! Vitamin D helps to regulate the immune system response and supports immune cell function. † [2,3] Learn More: How Vitamin D Benefits Your Immune System Unfortunately, it’s estimated that 95% of Americans don’t get enough vitamin D from their diet alone.[4] Research shows that up to 40% of U.S. adults have a blood level indicating vitamin D deficiency that can lead to serious health problems. [5] With concerns of vitamin D deficiency, you might be wondering, “How much vitamin D do I need?” What are the effects of vitamin D deficiency? And what are good sources of vitamin D? Let’s find out. How Much Vitamin D Do I Need?The vitamin D recommended daily intake depends on multiple factors, including age, skin color, how much sun exposure you get, where you live (certain geographical latitudes get less sunlight), the season, and whether or not you wear sunscreen. In general, the recommended amounts of how much vitamin D per day (measured in either micrograms or international units) is below: [2,6]
However, if you’ve got a vitamin D deficiency, you’ll likely need a higher vitamin D dosage —at least temporarily—until you restore your vitamin D levels. What Are Signs Of Low Vitamin D?With the prevalence of low vitamin D, you might wonder what symptoms to look for. Vitamin D deficiency can lead to decreased bone density, contributing to fractures, osteoporosis, and rickets.[6,7] It may be more difficult to spot less obvious signs of low vitamin D, including: [7,8]
How much vitamin D should you take if you’re deficient? Talk with your healthcare provider, who will likely prescribe you a vitamin D supplement. The recommended vitamin D dosage for adults at risk for vitamin D deficiency is 1500-2000 IU, but your doctor will determine the dosage best suited to your specific health needs.[8] For patients at risk for vitamin D deficiency, the Endocrine Society recommends:[11]
How long does it take to correct a vitamin D deficiency? By taking the prescribed vitamin D dosage, you should see improvements in three to four months.[8] For more detailed information, see the Vitamin D intakes recommended by the IOM and the Endocrine Practice Guidelines Committee in the table below:[11]
Should I Take Vitamin D or D3?Whether found in foods or dietary supplements, Vitamin D actually comes in two main forms: [9]
Can you take vitamin D3 every day? Yes! Research shows that vitamin D3 is roughly 87% more potent in raising blood levels of vitamin D and produces two to three times greater storage of vitamin D in the body compared to vitamin D2, thus making vitamin D3 the preferred vitamin D form by the body.[10] When should you take vitamin D: morning or night? While time of day doesn’t really matter with your vitamin D dosage, many people take vitamins as part of their morning routine. Because vitamin D is a fat-soluble vitamin, it’s absorbed more easily in the presence of dietary fat. For breakfast, this could mean eating some healthy fat such as avocado, full-fat dairy, or eggs with your supplement for best vitamin D absorption. Learn More: The Best Time to Take Vitamins What Are Good Sources Of Vitamin D?You can get your vitamin D daily dosage from three main sources: the sun, food, and supplements. While you can spend 10-15 minutes in the sun without sunscreen every day to increase your vitamin D intake, you might be worried about damaging UV rays. That’s why it’s important to ensure your diet includes plenty of vitamin D-rich foods. Good sources include fatty fish, cod liver oils, beef liver, cheese, egg yolks, and mushrooms, as well as vitamin D-fortified foods (such as cereal, milk and orange juice). Finally, taking a vitamin D supplement, such as Vitamin D softgels, can fill in any nutritional gaps. Learn More: How Much Vitamin D Do You Get from the Sun? The Bottom LineVitamin D is important for maintaining bone health, muscle functioning, and immunity. But with up to 40% of U.S. adults having a vitamin D deficiency, you might be wondering, “How much vitamin D should I take?” The daily dosage depends on a variety of factors (including age, skin color, latitude, and more), but in general, it’s recommended that most adults take 15mcg or 600 IU of vitamin D per day. Continue to check back on the Nature Made blog for the latest science-backed articles to help you take ownership of your health. Learn More About Vitamins & Supplements:
This information is for educational purposes only and is not intended to serve as medical advice or a recommendation for any specific product. Consult your health care provider for more information. † These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. References
Sign Up For More insights From Nature MadeReceive the Latest News and Special Offers AuthorsLisa BeachNatureMade Contributor Lisa Beach is a seasoned journalist whose work has been published in The New York Times, Good Housekeeping, Eating Well, Parents, AARP’s Disrupt Aging, Optimum Wellness, and dozens more. She also writes for a variety of health/wellness-focused brands. Check out her writer’s website at www.LisaBeachWrites.com. Read More Lynn M. Laboranti, RDScience and Health Educator Lynn is a Registered Dietitian (R.D.) and is a member of the Medical and Scientific Communications team at Pharmavite. She has over 20 years of experience in integrative and functional nutrition and has given lectures to health professionals and consumers on nutrition, dietary supplements and related health issues. Lynn frequently conducts employee trainings on various nutrition topics in addition to educating retail partners on vitamins, minerals and supplements. Lynn has previous clinical dietitian expertise in both acute and long-term care, as well as nutrition counseling for weight management, diabetes, and sports nutrition. Lynn earned a bachelor’s of science in Nutrition with a minor in Kinesiology/Exercise Science from The Pennsylvania State University. She earned a M.S. degree in Human Nutrition from Marywood University in Scranton, Pennsylvania. Lynn is an active member of the Academy of Nutrition and Dietetics, Sports Cardiovascular and Wellness Nutritionists, Dietitians in Functional Medicine, and holds a certification in Integrative and Functional Nutrition through the Academy of Nutrition and Dietetics. Read More How much vitamin D is too much a day?Taking 60,000 international units (IU) a day of vitamin D for several months has been shown to cause toxicity. This level is many times higher than the U.S. Recommended Dietary Allowance (RDA) for most adults of 600 IU of vitamin D a day.
How much vitamin D can you safely take?According to the National Academy of Medicine, formerly known as the Institute of Medicine, 4,000 IU is the safe upper level of daily vitamin D intake. However, doses up to 10,000 IU have not been shown to cause toxicity in healthy individuals ( 11 , 16 ).
How much vitamin D3 per day?If you're taking a vitamin D supplement, you probably don't need more than 600 to 800 IU per day, which is adequate for most people. Some people may need a higher dose, however, including those with a bone health disorder and those with a condition that interferes with the absorption of vitamin D or calcium, says Dr.
Should I take vitamin D or D3?Studies have repeatedly shown that vitamin D3 is superior at raising levels of vitamin D in the body. These findings were supported by a recent review of the evidence which found that vitamin D3 supplementation increased vitamin D levels in the body better than vitamin D2.
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