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Vitamin D Dosage Information

One billion people worldwide suffer from vitamin D deficiency. Since vitamin D occurs naturally in very few foods, it can be difficult to obtain the correct daily dosage through diet alone.

  1. Recommended Dosage

    • For people 50 and under, the recommended daily vitamin D dosage is 5 micrograms; for people between 51 and 70, 10 micrograms will do. If you're over 70, take 15 micrograms per day.

    Benefits

    • Sufficient vitamin D intake is integral for healthy bones, regulating the immune system and reducing inflammation. Taking vitamin D supplements can also reduce the risk of cancer.

    Sources

    • Take a supplement or eat and drink fortified foods to meet your daily vitamin D intake. Exposure to sunlight is the best way to meet your need for vitamin D, but getting enough vitamin D this way is dependent on time of day, season and location.

    Considerations

    • When considering the best way to get your daily dose of vitamin D, remember that exposure to UV rays can cause cancer. Sunscreens partially block vitamin D absorption.

    Warning

    • Taking too high a vitamin D dosage can be dangerous. Side effects of too much vitamin D include constipation, weakness, nausea, abnormalities in heart rhythm, confusion, and the formation of phosphate and calcium deposits in your kidneys.

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