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How do I Determine the Appropriate Vitamin D Dosage?

Haven Esme
Haven Esme

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.

Vitamin D supplements.
Vitamin D supplements.

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 bottle of vitamin D supplements.
A bottle of vitamin D supplements.

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.

Oyster mushrooms contain vitamin D.
Oyster mushrooms contain vitamin D.

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.

Salmon contains vitamin D.
Salmon contains 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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    • Vitamin D supplements.
      By: Mara Zemgaliete
      Vitamin D supplements.
    • A bottle of vitamin D supplements.
      By: chee siong teh
      A bottle of vitamin D supplements.
    • Oyster mushrooms contain vitamin D.
      By: Africa Studio
      Oyster mushrooms contain vitamin D.
    • Salmon contains vitamin D.
      By: dulsita
      Salmon contains vitamin D.
    • Blood must be drawn to test Vitamin D levels.
      By: TRITOOTH
      Blood must be drawn to test Vitamin D levels.