For information only. Products do not replace diagnosis, treatment or a varied diet. Seek professional advice for symptoms, pregnancy and use by children.
Vitamin D helps the body use calcium and supports bones and muscles. The body makes it in the skin with sunlight, and we also take it in from food. This is general information, not a dose recommendation for you.
How much is enough
Adults aged 19 to 70 need about 15 micrograms, which is 600 IU a day, and people over 70 about 800 IU. The upper limit for adults is 4000 IU a day, counting food and supplements together. Too high an intake can cause nausea and kidney stones.
How to get it
- Eat oily fish, such as salmon or sardines, once or twice a week.
- Choose fortified milk or fortified plant drinks, and eggs.
- Spend time outdoors. Do not seek sunburn because sun damages skin.
- If you take a supplement, read the amount on the label and take it with a meal that contains fat.
Testing and your doctor
A blood test for vitamin D is not needed by everyone. Talk to your doctor if you have risk factors, a digestive or kidney disease, take medication, are pregnant or have an infant. Bone pain, muscle weakness or fractures need a check up, not self treatment.
An example week: fish twice, eggs a few times, a fortified drink with breakfast and a walk outdoors at lunch. If winter or indoor work keeps you inside most of the time, that is a reason to talk to your doctor about checking your level.
Sources: NIH ODS.
Common questions
Do I need a vitamin D supplement?
Not necessarily. It depends on diet, sun exposure and health. Agree it with your doctor.
Is a higher dose better?
No. Very high intake can cause nausea and kidney stones. Follow the label and the upper limit.
