Recommended Daily Intake of Vitamin D to Prevent Vitamin D Deficiency Symptoms

You may wonder how much vitamin D should I take. Because vitamin D deficiency symptoms are a growing concern worldwide, especially in Western developed nations, authorities recently increased the recommended daily intake of vitamin D to double the previous amount for newborns, kids and adolescents.

The RDA for vitamin D according to the USDA is 600 IU per day for adults. I personally recommend getting 5,000 IU per day, especially since there is little risk in over-supplementing with vitamin D but many benefits to gain from having adequate levels. However, keep in mind that this is a general recommendation, and there is no way to know the exact amount that’s best for you without a blood test. You may need a higher or lower amount and should speak to your doctor. This way, you can purchase a good-quality, food-based vitamin in the proper dose you need right away.

Some studies have shown that in patients with documented vitamin D deficiency, a very high, cumulative dose of at least 600,000 IU administered over several weeks appears to be necessary to replenish stores within the body. This goes to show that having a blood test to detect your exact vitamin D levels can be beneficial in telling you exactly how to replenish your body levels properly. Ideally, you want to supplement with a high-quality, whole food-based multivitamin or vitamin D supplement until your blood level of vitamin D is between 50–60 nanogram per milliliter.

My Recommendation for Children:

• Below 5: 35 units per pound/day
• Ages 5–10: 2,500 units/day

My Recommendation for Adults (including pregnant women):

• 5,000 units/day

However to be clear, below is the USDA’s official recommendation of vitamin D: (26)

Children:

• 1–3 years: 600 IU (15 mcg/day)
• 4–8 years: 600 IU (15 mcg/day)

Older Children and Adults:

• 9–70 years: 600 IU (15 mcg/day)
• Adults over 70 years: 800 IU (20 mcg/day)
• Pregnant and breastfeeding: 600 IU (15 mcg/day)

Certain supplements do provide the preferred type of vitamin D3. To get the best vitamin D3 supplement, look for a fermented, food-based source of D3 (preferably fermented with a healthy bacteria such as L. bulgaricus) paired with fermented botanicals and supplementary probiotics for maximum absorption and effectiveness.

Top 7 Health Benefits of Vitamin D

1. Contributes to Bone Health

Vitamin D plays a role in calcium absorption into the bones. Calcitriol (converted vitamin D) works with the parathyroid hormone to maintain calcium levels. Additionally, vitamin D has an effect on other important vitamins and minerals that contribute to both health, including vitamin K and phosphorus. Vitamin D is partially responsible for maintaining phosphorous levels in the blood, and since vitamin D affects calcium’s ability to bind to proteins, it’s believed that it’s also linked to vitamin K.

A deficiency in vitamin D can result in the softening of your bones, which is called osteomalacia, or a bone abnormality called rickets. Additionally, a deficiency increases your risk for developing osteoporosis and experiencing fractures or broken bones.

Studies have shown that vitamin D in doses of 800–5000 IU per day can improve musculoskeletal health by naturally slowing aging of the skeletal structure and reducing the rate of fractures and falls in older adults that are over 65. (15)  Older adults with adequate vitamin D levels are more likely to be active, have improved muscle strength, and are less prone to falls and injuries.

When vitamin D levels are low, the parathyroid becomes overactive. This is known as hyperparathyroidism and results in drops in phosphorous. Phosphorus, in addition to calcium and other compounds, is needed in order to properly mineralize bone density.

2. Helps Manage Blood Sugar Levels and Can Prevent Diabetes

Diabetes symptoms result from a lack of insulin or inadequate insulin secretion following increases in insulin resistance. According to research conducted at the London School of Medicine and Dentistry, calcium is necessary for insulin secretion, and vitamin D promotes calcium absorption and utilization, therefore contributing to the regulation of insulin secretion. (16)

According to a 2015 study published in Current Diabetes Reviews, vitamin D replacement has beneficial effects on all aspects of type 2 diabetes, including the incidence, control and complications of the disease. There is also mounting evidence linking low vitamin D levels to diabetes. (17)