What Vitamin D Dosage Is Best?

The amount of vitamin D you need each day depends on several factors, including your age, skin color, and sun exposure.

Adults

The recommended daily intake of vitamin D for adults aged 19-50 is 600 IU (15 mcg). Adults over the age of 50 should aim for 800 IU (20 mcg) daily.

Children and adolescents

Children aged 1-13 need 600 IU (15 mcg) of vitamin D daily, while adolescents aged 14-18 need 800 IU (20 mcg) daily.

Pregnant and lactating women

Pregnant and lactating women should aim for 800 IU (20 mcg) of vitamin D daily.

People with certain medical conditions

People with certain medical conditions, such as kidney disease or osteoporosis, may need to take more vitamin D. Talk to your doctor to find out the best dosage for you.

Sun exposure

If you get regular sun exposure, you may not need to take a vitamin D supplement. However, it's important to avoid sunburn, as this can damage your skin. If you're concerned about your vitamin D levels, talk to your doctor.

Vitamin D toxicity

Taking too much vitamin D can lead to toxicity, which can cause symptoms such as nausea, vomiting, constipation, and weakness. The upper limit for daily vitamin D intake is 4,000 IU (100 mcg) for adults.

It's important to talk to your doctor before taking a vitamin D supplement, especially if you have any medical conditions or are taking any medications.

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