Healthline Media does not provide medical advice, diagnosis, or treatment. Natural Standard Patient Monograph: "Vitamin D." Additionally, the amount of sunlight needed varies. Children from the age of 1 year and adults need 10 micrograms of vitamin D a day. The answer will be in International Units of vitamin D, or IU. How Much Is Too Much Vitamin D? This article lets you know what dosage of vitamin D is best. There are four fat-soluble vitamins in the human diet: A, D, E and K. This guide examines their health benefits, functions and main dietary sources. The main sources of vitamin D are sunshine, fatty fish, egg yolks, fish liver oils, fortified foods, and supplements. If you have access to strong sun all year, then occasional sun exposure may be enough to fulfill your vitamin D requirements. Tolentino prefers D3 with vitamin K2 , since she says K2 works synergistically with D3. Almost every cell in your body has a receptor for vitamin D. It’s essential to many processes, including bone health, immune system function, and can help protect against cancer (8, 9, 10, 11). Egg yolks also contain small amounts, and in some countries milk and cereals are enriched with vitamin D (33). However, other experts, including the Endocrine Society, recommend aiming for higher blood levels that are closer to 30 ng/ml (75 nmol/l) (17, 29, 30, 31). The Skin Cancer Organization recommends that you only do this two to three times weekly, followed by sunscreen use. Recommended Dietary Allowance (RDA) for most adults of 600 IU of vitamin D a day. Vitamin D is involved in many of your body’s functions. Vitamin D is a fat-soluble vitamin that’s involved in many essential body functions. But you can opt to consume supplements or foods that contain vitamin D. Sunshine can help you meet the vitamin D requirements, but it’s important to limit sun exposure. About 42% of the U.S. population is vitamin D deficient. Vitamin D levels are generally considered sufficient when above 20 ng/ml (50 nmol/l). Basic daily vitamin D dosage = Body mass in pounds * 27 (Or Body Mass in Kilograms * 60 if you prefer metric.) Foods that do contain vitamin D include fatty fish like salmon as well as fish liver oils. Before You Begin Gather the most recent pay statements for yourself, and if you are married, for your spouse t Gather information for other sources of income you may ha Have your most recent income tax return han Keep in mind that the Tax Withholding Estimator’s results will only be as accurate as the information you enter. By 2013-2014, slightly more than 18 percent of adults were taking that much vitamin D daily. Last medically reviewed on February 19, 2021, Vitamin D is very important for your health, but it is possible to get too much of it. The cost of the late enrollment penalty depends on how long you went without Part D or creditable prescription drug coverage. In 2007-2008, 0.2 percent of Americans took 4,000 … The NBBP is a value used to calculate how much you owe in Part D penalties if you sign up late for benefits. Make sure not to take more than that without consulting with a healthcare professional (22). Use this simple rule to calculate your basic vitamin D dosage, based on your body mass. It also helps with other disorders that cause weak bones, like rickets. In one case study, a … Vitamin D intake is generally quite low, since very few foods contain significant amounts (32). Vitamin D is important for optimal health, but 42% of Americans are deficient. Vitamin D and Breastfeeding The amount of vitamin D in human breast milk is minimal. Deficiency is prevalent and may have health consequences for many people. Normal vitamin D levels in the blood are 20 ng/ml or above for adults. Babies up to the age of 1 year need 8.5 to 10 micrograms of vitamin D a day. How much vitamin D should you get? Significant amounts of vitamin D can also be made in your skin when exposed to UV rays from sunlight. But if you take any medications, be careful -- it can interact with many medicines, such as drugs for high blood pressure and heart problems. If you are taking a vitamin D supplement every day, it can take up to one month for your vitamin D levels in your blood to reach a steady level. The Institute of Medicine (IOM) and the Nordic Nutrition Council base their recommendations on the following blood levels (18, 22): These organizations claim that blood levels of over 20 ng/ml meet the vitamin D requirements of more than 97.5% of the population. Children should get 600 IU each day. © 2005-2021 Healthline Media a Red Ventures Company. Older individuals and dark-skinned people tend to produce less vitamin D in the skin (34, 35). "Vitamin D is a pro-hormone made in the skin upon exposure to sunlight, and production of it is rapid and robust," Cannell says. So the nutrient is important for people with osteoporosis. The U.S. recommended daily allowance (USRDA) for vitamin D is 600 IU (international units) per day for those 1-70 years of age. What are the optimal blood levels of vitamin D? However, higher doses were needed to reach 30 ng/ml (25, 26). However, some experts think testing is unnecessary as long as you get 800 to 1,000 IU of vitamin D a day. SOURCES: What makes vitamin D unique is that it is a vitamin and also a hormone your body can make from the sun. A study of 17,000 people taking varying doses of vitamin D, up to 20,000 IU/day, to analyze the relationship between body weight and vitamin D needs, did not demonstrate any signs of toxicity. Studies show that calcium and vitamin D together can build stronger bones in women after menopause. You will need more if you: live in a sun deficient state Vitamin D deficiency is prevalent worldwide but occurs at higher rates in specific populations. How much is the Part D penalty? All rights reserved. Very high levels of vitamin D in your blood (greater than 375 nmol/L or 150 ng/mL) can cause nausea, vomiting, muscle weakness, confusion, pain, loss of appetite, dehydration, excessive urination and thirst, and kidney stones. Speak with your healthcare provider before consuming more than the recommended daily allowance. Do not take this much D3 without your medical practitioner's approval. Vitamins D and K are crucial for your health, but some say vitamin D is harmful to those low in vitamin K. Here's a look at the science behind this…, Vitamin D is an important nutrient that may also have benefits for weight loss. However, this rate rises to 82% in Black people and 70% in Hispanics, which systemic problems likely play a role in (5). So how much vitamin D do you need? However, some experts claim that blood levels above 30 ng/ml (75 nmol/l) are optimal. Vitamin D recommended intake is at 400–800 IU/day or 10–20 micrograms. The National Institutes of Health (NIH) recommends an average daily intake of 400–800 IU, or 10–20 micrograms (22, 23). ", National Institutes of Health: "Vitamin D.", Mayo Clinic: "Vitamin D toxicity: What if you get too much?". The best way to get vitamin D is through exposure to sunlight. According to the National Institutes of Health, the safe upper limit is 4,000 IU. How much vitamin D do I need? However, it’s pervasive in young women, infants, older adults, and people who have dark skin (12, 13, 14). In the United States, the recommended daily intake of vitamin D from food or supplements is as follow: Children and teenagers: 600 international … In adults, a vitamin D deficiency may (17, 18, 19): In children, a severe vitamin D deficiency can cause delays in growth and rickets, a disease where the bones become soft. It could lead to: This is typically only seen in individuals who have accidentally or intentionally taken extremely high vitamin D doses for long periods (22, 38, 39). The recommended dietary intake of 15 microg is adequate to maintain the S-25-OHD concentration around 40-55 nmol/L during winter, but if the optimal S-25-OHD is higher than that even higher vitamin D intakes are needed. My friend and colleague, vitamin D researcher Michael F. Holick, M.D., Ph.D., has just published a valuable book on the importance of vitamin D to health and how you can use diet, supplements and sensible sun exposure to avoid or overcome a deficiency, which we now know is common worldwide. Excessive vitamin D intake frequently results in kidney injury. Your best bet is to avoid Part D penalties altogether, so be sure to use this handy Medicare calendar to enroll on time. Institute of Medicine: "Dietary Reference Intakes for Calcium and vitamin D." The Gale Encyclopedia of Alternative Medicine, second edition, 2004. However, supplements are also widely available and are both safe and effective. WebMD Feature: "Boning up on Calcium. Vitamin D deficiency is a problem all over the world. Any excess vitamin D is stored in your body fat for later use. At normal doses, vitamin D seems to have few side effects. Up to 42% of the American adult population has low vitamin D levels, which can cause health problems (1, 2, 3, 4, 5). The upper limit per the NIH is 4,000 IU daily for those ages 9 years and older. The NBBP is set at $33.06 in 2021, an increase from $32.74 in 2020. However, some studies find that the daily intake needs to be higher if you aren’t being exposed to the sun or have darker skin tones. Also, vitamin D deficiency can be a reason for children suffering from soft and bend bones. If you’re thinking about adding more vitamin D to your diet, consider the following factors and speak with your healthcare provider. All things considered, a daily vitamin D intake of 1,000–4,000 IU, or 25–100 micrograms, should be enough to ensure optimal blood levels in most people. Vitamin D3 dosage for adults, in particular, can be much higher than the 200 IU of D3 daily recommended for adults under the age of 50 and the 400 IU of D3 daily recommended for adults 50 and older. Office of Dietary Supplements: "Vitamin D." Medicare calculates the penalty by multiplying 1% of the "national base beneficiary premium" ($33.06 in 2021) times the number of full, uncovered months you didn't have Part D or creditable coverage. The Institute of Medicine has placed the recommended dietary allowance, or RDA, for vitamin D at 600 international units (IU) per day for young adults and 800 IU per day for adults older than 70. By clicking Subscribe, I agree to the WebMD, Smart Grocery Shopping When You Have Diabetes, Surprising Things You Didn't Know About Dogs and Cats, Coronavirus in Context: Interviews With Experts, Health News and Information, Delivered to Your Inbox, Becoming a Vegetarian: Foods to Choose From, The Truth About Vitamin D’s Health Benefits. However, if you live far north or south of the equator, your vitamin D levels may fluctuate depending on the season. This article discusses how much vitamin D you need. Since 2010, the recommended daily allowance (RDA) of vitamin D falls between 600 and 800 International Unit (IU) per day (based on age), but new research suggests adults may actually need at least 2,000 IU of vitamin D every day to maintain a healthy level in the body and reap the most benefits [source: MayoClinic, Holick]. Their blood levels were still lower than the upper range of normal, which is 100 ng/ml, or 250 nmol/l (27). Taking 60,000 international units (IU) a day of vitamin D for several months has been shown to cause toxicity. How much vitamin D should you get? The amount of vitamin D supplement can be customized for each person, based on the results. And infants up to the … Vitamin D is not abundant in our food choices and the sun is not a reliable source for everyone. Excessive vitamin D supplementation can cause weight loss, abnormal heart rhythms and increased urination. In that case, you may need to rely on your diet (or supplements) for vitamin D as well as on vitamin D that’s stored in body fat (15). One study involving healthy adults showed that a daily intake of 1,120–1,680 IU was needed to maintain sufficient blood levels (23, 24). Our website services, content, and products are for informational purposes only. Kidney failure. Recommendations for how much daily vitamin D adults need through diet have changed over the years. The amount you need depends on your age: 600 IU (international units) a day for people ages 1 to 70, including women who are pregnant or breastfeeding This article explores 6 side effects of taking too much vitamin…, This is a detailed review of vitamin D toxicity and how much vitamin D is considered too much. Without enough vitamin D or calcium, your parathyroid glands compensate by producing too much of their hormone, a condition called hyperparathyroidism. D3 is the vitamin D naturally produced by our bodies and is the type found in animal sources," Tolentino says. After that period, your body will get rid of any excess vitamin D, and you’d be introducing sun damage without any added benefit (37). Depending on who you ask, blood levels above 20 ng/ml or 30 ng/ml are considered as “sufficient.”. Taking too much vitamin D can cause nausea, vomiting, decreased appetite, constipation, weakness, and can raise blood levels of calcium, which can lead to irregular heart rhythms. Beginning in late July, the recommended daily values for vitamin D on food nutrition labels will double from 400 to 800 IUs. If you’re experiencing any of the symptoms of vitamin D insufficiency noted above—or are experiencing signs of too much vitamin D—your intake may be imbalanced in some way. These include: This is only a partial list of factors that help determine the amount of vitamin D a person needs. Food Science for Your Heart: Functional Foods, 600 IU (international units) a day for people ages 1 to 70, including women who are pregnant or breastfeeding, Those who take certain anticonvulsant drugs. Vitamin D is essential for bone health and many other aspects of health. The tolerable uptake levels indicate the highest dose that will not cause toxicity. 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. Manson. 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