The amount of vitamin D you should take depends on your age, health status, and exposure to sunlight. General recommendations are as follows:
- Infants up to 12 months: 400 IU (10 micrograms) daily.
- Children 1 to 70 years: 600 IU (15 micrograms) daily.
- Adults over 70 years: 800 IU (20 micrograms) daily.
- Pregnant and breastfeeding women: 600 IU (15 micrograms) daily.
Most people can get enough vitamin D from sunlight between late March/early April to the end of September, but supplementation is advised during autumn and winter months or if you have limited sun exposure
. For adults, taking 1,000 to 2,000 IU daily from supplements is generally safe and may help achieve adequate blood vitamin D levels, especially if you have risk factors like osteoporosis or limited sun exposure. However, it is important not to exceed 4,000 IU per day unless directed by a healthcare professional, as higher doses can be harmful
. If you suspect a deficiency or have specific health concerns, a blood test can determine your vitamin D levels and guide appropriate dosing. Always consult your healthcare provider before starting supplements, especially if you have chronic health conditions
. Summary:
Age Group| Recommended Daily Vitamin D Intake
---|---
Infants (0-12 months)| 400 IU (10 mcg)
Children (1-70 years)| 600 IU (15 mcg)
Adults (>70 years)| 800 IU (20 mcg)
Pregnant/breastfeeding| 600 IU (15 mcg)
Upper safe limit for adults| 4,000 IU
Adjustments may be needed based on individual factors such as skin color, geographic location, and health status
