How much vitamin D should adults take daily?
Written by
Chen Jialiang
Reviewed by
Prof. William Dalton, Ph.D.Assessing your daily vitamin D needs can depend on a variety of personal factors. Most adults require 600 IU; however, this amount varies by age and health status. Adults over the age of 70 require 800 IU, while pregnant females require around 600 IU. Furthermore, obesity or darker skin pigment can increase the need for care.
I tailor recommendations around patient lifestyle. Office workers need supplements more than outdoor laborers. Geographic Location matters too. If you live north of Atlanta, the winter sun will not sustain your needs for months, requiring high doses.
Age Considerations
- Under 70: 600 IU maintains baseline functions
- Over 70: 800 IU compensates for reduced skin synthesis
- Pregnancy: 600 IU supports fetal development
Health Conditions
- Obesity: 2-3x standard dose needed due to fat sequestration
- Malabsorption: Liquid D3 required for effectiveness
- Kidney disease: Active D metabolites may be necessary
Lifestyle Factors
- Indoor occupations: Daily supplements essential
- Outdoor workers: Summer sun reduces supplement needs
- Full-coverage clothing: Year-round supplementation required
Obtain vitamin D intelligently combined. The sun provides the body with D3 most easily during the summer months. Consume fatty fish, like salmon, twice weekly. Use supplements when natural options are lacking. There are some supplement options I recommend, like D3 in capsule form, taken with a meal that contains healthy fats.
Testing guides precise dosing when taking supplements. I recommend blood tests every year to assess your 25(OH)D levels. For general health, you should aim to maintain your level between 40 and 60 ng/mL. Consider adjusting your supplements for each season, i.e., increasing the dose in winter. Do not exceed 4000 IU/administered in a given day without talking to your doctor.
Read the full article: The Importance of Vitamin D
