Recommended Vitamin D Dosage by Age

Like every vitamin, specific recommendations for vitamin D dosages are made for all individuals. Dosages are also known as the Recommended Dietary Allowance (RDA).

Vitamin D Normal Doses

The RDA or dosage of vitamin D varies based on age, gender, and developmental stage. These are the recommended intakes put forth by the Food and Nutrition Board (FNB).

Factors That Impact Dosage

The recommended dosage of vitamin D can also be impacted by skin color and geographic location. Although food sources provide some vitamin D, the body obtains most of its vitamin D from the sun. Thus, those in countries with less sunlight or with darker skin are more likely to experience a deficiency. Consuming the recommended dosage of vitamin D is crucial for those who are prone to deficiencies.

Getting Your RDA

The above vitamin D dosages can be met through diet, sun exposure, vitamin D supplementation or a combination of all three. Foods highest in vitamin D that can help you meet those dosages include mushrooms, salmon, mackerel, tuna, fortified milk, and eggs.

Deficiencies and Dosages

Breast-fed infants, the elderly, darker pigmented individuals, those with minimal sun exposure, people suffering from inflammatory bowel disease, or those with a history of gastric bypass surgery can all be prone to vitamin D deficiency. These individuals and others concerned about their vitamin D levels can be tested for a deficiency.

Vitamin D deficiency is indicated by serum 25-hydroxyvitamin D concentrations of less than 30 nmol/L. People that meet vitamin D deficiency criteria often supplement more than the RDA to correct the deficiency.

Although no standardized protocol exists for this correction, the journal of Mayo Clinic Proceedings suggests that a large dose (50,000IU) once weekly for a few months followed by daily supplementation of 800 to 2000 IU for maintenance will correct a severe deficiency. All supplementation should be monitored by a doctor.

Vitamin D Toxicity

Upper limits exist for vitamin D. This means that consuming more than a specific amount of Vitamin D can cause harmful consequences such as nausea, vomiting, decreased appetite, constipation, confusion, and overall body weakness. Vitamin D toxicity levels are different for all ages:

Although higher levels are often supplemented to correct a vitamin D deficiency, those doses should only be used for a short period to prevent toxicity.

Vitamin D Dosages

Vitamin D is a critical vitamin for normal bodily function. This makes it crucial to ensure you are getting enough every day. Dosages for vitamin D are based on age, gender, and developmental stage, but skin color and geographic location also play a big role in the level you can absorb. Always consult a doctor before beginning any supplements.