How do I Determine the Appropriate Vitamin D Dosage?

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  • Written By: Haven Esme
  • Edited By: Bronwyn Harris
  • Last Modified Date: 07 October 2019
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Over the years, vitamin D has become increasingly popular, and more individuals are taking steps to incorporate a vitamin D dosage into their diets. Of course, like any nutrient, vitamin D must be taken in the correct dosages in order to be effective.

The vitamin D dosage that individuals should take has been established by the U.S. Institute of Medicine. They recommend that individuals over the age of 18 take 5 micrograms or 200 IU of Vitamin D daily. People aged 50-70 should double their intake and individuals over 70 years of age should take 15 micrograms or 600 IU daily. Children under the age of eighteen should take a smaller vitamin D dosage of 5 micrograms or 200 IU per day.

The amount of Vitamin D that an individual should take is contingent on several factors. Some of the most prominent factors that affect a person’s vitamin D levels Include sun exposure, age, weight, skin complexion and overall health. For example, some people live in areas of the world where they are able to get adequate Vitamin D through the sun. Others who live farther north may find that increasing their Vitamin D dosage is ideal.

A person’s skin complexion is also a factor when absorbing vitamin D from the sun. Pigmentation can interfere with the sun’s rays and keep the body from absorbing adequate amounts of D. Those with darker skin may need to increase their Vitamin D intake.


It’s important that Vitamin D not be taken in excess. Excess amounts of vitamin D could cause adverse or harmful effects. For example, too much Vitamin D could result in hypercalcemia, which means calcium levels in the blood are too high.

Unfortunately, many people are deficient in Vitamin D and need to add an extra dosage of the vitamin to their diet. This can be done through an oral supplement, but there are also a variety of food sources rich in Vitamin D. Some great food sources of vitamin D include salmon, mushrooms, and tuna. Cod liver oil is also particularly rich in vitamin D.

Only through blood testing can a person ensure that they are getting enough Vitamin D. There are two ways to take a vitamin D blood test. A person can make an appointment with a doctor to have blood drawn, or he or she could choose to test levels through a Vitamin D home test kit.



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