Vitamin D is an essential nutrient that helps the body absorb calcium, maintain healthy bones and teeth, and regulate the immune system. It’s also important for muscle health and can help reduce inflammation. Despite its importance, many people don’t get enough vitamin D from their diets. As a result, many turn to supplements to meet their needs. But how much vitamin D should you take daily?
What Is Vitamin D?
Vitamin D is a fat-soluble vitamin that helps the body absorb calcium and phosphorus. It’s found naturally in a few foods, including oily fish, egg yolks, and fortified milk and cereal. Sunlight is also a major source of vitamin D. When your skin is exposed to sunlight, it produces vitamin D.
Vitamin D is important for healthy bones and teeth, as well as for the regulation of the immune system. It’s also important for muscle health and can help reduce inflammation. In addition, it may have a role in preventing certain diseases, such as cancer, heart disease, and diabetes.
How Much Vitamin D Do I Need?
The amount of vitamin D you need depends on your age and gender. The Institute of Medicine recommends that adults aged 19-70 get 600 IU (15 mcg) of vitamin D daily. For adults aged 71 and older, the recommended amount is 800 IU (20 mcg). Pregnant and breastfeeding women need 600 IU (15 mcg).
Your doctor may suggest a higher dosage if you have a vitamin D deficiency or certain health conditions. For instance, people with osteoporosis may need up to 800–1000 IU (20–25 mcg) of vitamin D per day. People with inflammatory bowel disease may need up to 2000 IU (50 mcg) per day.
Are There Risks of Taking Too Much Vitamin D?
Vitamin D toxicity is rare, but it can occur if you take too much. Symptoms of vitamin D toxicity include nausea, vomiting, loss of appetite, excessive thirst, constipation, weakness, and weight loss. Long-term toxicity can lead to too much calcium in the blood, which can cause kidney stones, heart arrhythmias, and confusion.
To avoid vitamin D toxicity, it’s best to get your vitamin D from food or sunlight. If you do take a supplement, be sure to stick to the recommended dosage. If you have any questions or concerns, talk to your doctor.
Food Sources of Vitamin D
Vitamin D is found naturally in a few foods, including wild-caught salmon, egg yolks, and mushrooms. It’s also added to some fortified foods, such as cow’s milk, almond milk, and certain breakfast cereals. Check food labels to see if the food contains vitamin D.
You can also get vitamin D from sunlight. When your skin is exposed to sunlight, it produces vitamin D. The amount of vitamin D you get from sunlight depends on your skin type, where you live, and the time of day. It’s best to get 10–15 minutes of sun exposure a day.
Takeaway
Vitamin D is an essential nutrient that helps the body absorb calcium and phosphorus. The recommended amount of vitamin D for adults aged 19-70 is 600 IU (15 mcg) daily. For adults aged 71 and older, the recommended amount is 800 IU (20 mcg). Pregnant and breastfeeding women need 600 IU (15 mcg). Your doctor may suggest a higher dosage if you have a vitamin D deficiency or certain health conditions.
Vitamin D is found naturally in a few foods, including wild-caught salmon, egg yolks, and mushrooms. It’s also added to some fortified foods, such as cow’s milk, almond milk, and certain breakfast cereals. You can also get vitamin D from sunlight. To avoid vitamin D toxicity, it’s best to get your vitamin D from food or sunlight.
Conclusion
Vitamin D is an important nutrient that helps the body absorb calcium and phosphorus, maintain healthy bones and teeth, and regulate the immune system. The recommended amount of vitamin D for adults aged 19-70 is 600 IU (15 mcg) daily. For adults aged 71 and older, the recommended amount is 800 IU (20 mcg). Pregnant and breastfeeding women need 600 IU (15 mcg). You can get vitamin D from food or sunlight. Talk to your doctor if you have any questions or concerns.