How Much Vitamin D Do You Need?

Joseph Esposito -

 

For different Vitamin D dose schedules, we use vitamindcouncil.org as a reference.

Here is the URL: http://www.vitamindcouncil.org/about-vitamin-d/how-do-i-get-the-vitamin-d-my-body-needs/#

I have attached the data below for your convenience. They showcase their recommended levels as well as the Endocrine Society recommendations and the governmental board, The Food and Nutrition Board.

See below for data on the Vitamin D Council:

How much vitamin D do I need to take?

Different organizations recommend different daily intakes. Here are the recommendations from some organizations in the United States:

Recommended daily intakes from various organizations:
             Vitamin D Council                           Endocrine Society  Food & Nutrition Board
Infants   1,000 IU/day                                 400-1,000 IU/day   400 IU/day
Children 1,000 IU/day per 25lbs of bw          600-1,000 IU/day   600 IU/day
Adults    5,000 IU/day                                 1,500-2,000 IU/day 600 IU/day, 800 IU/day for seniors

The Food and Nutrition Board recommended daily intakes are the official recommendations by the United States government.

Why are the recommendations so different? Some researchers believe that there isn’t enough evidence to support taking higher amounts of vitamin D yet. On the other hand, some researchers believe that research is proving, or will prove, that taking lower amounts isn’t enough.

Can I take more than the recommended amounts?

Yes, you can, but attention and care is needed if you choose to take more supplement than in the recommendations above. Here are the safe maximums set by the same organizations:

Upper limits set by various organizations:
               Vitamin D Council                    Endocrine Society      Food & Nutrition Board
Infants     2,000 IU/day                           2,000 IU/day             1,000-1,500 IU/day
Children   2,000 IU/day per 25lbs of bw    4,000 IU/day             2,500-3,000 IU/day
Adults     10,000 IU/day                          10,000 IU/day           4,000 IU/day

Vitamin D is fat-soluble, which means your body has a hard time getting rid of it if you take too much. The Vitamin D Council recommends taking no more than the upper limit, meaning do not take anymore than 10,000 IU/day for adults.

While these amounts seem like a lot, keep in mind that your body can produce 10,000 to 25,000 IUs of vitamin D after a little bit of full body sun exposure. Vitamin D toxicity, where vitamin D can be harmful, usually happens if you take 40,000 IU a day for a couple of months or longer.

In some diseases, researchers have studied the safety and benefits (if any) of these types of high doses of vitamin D. These diseases include multiple sclerosis and prostate cancer. If you have a disease for which research has shown there may be a benefit in taking larger amounts of vitamin D, and you would like to consider taking more than 10,000 IU/day, the Vitamin D Council recommends taking the following precautions:

Work with your doctor
Test your vitamin D [25(OH)D] levels every 3 months and make sure that your blood levels are within the safe and healthy range.

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