To make sure everyone gets enough vitamin D, experts have come up with guidelines known as Dietary Reference Intakes (DRIs). These guidelines change based on age and other things.
Vitamin D Recommendations by Age
Your age determines how much vitamin D you need each day. Check out these RDAs for vitamin D:
Age Group Recommended Daily Amount
0–12 months 10 mcg (400 IU)
1–13 years: 15 mcg (600 IU)
14–18 years: 15 mcg (600 IU)
19–50 years 15 mcg (600 IU)
51–70 years 15 mcg (600 IU)
71 years and older 20 mcg (800 IU)
Keep in mind: 1 microgram (mcg) of vitamin D equals 40 International Units (IU).
Different Guidelines Around the World
Countries and health organizations have come up with their own suggestions for vitamin D intake:
United Kingdom: The Scientific Advisory Committee on Nutrition says people 4 years and older should get 10 mcg (400 IU) per day.
Endocrine Society: This group thinks routine vitamin D supplements are a good idea for kids and teens from 1 to 18 years old, pregnant people, adults with pre-diabetes, and adults 75 and up. They don't give specific amounts but say to follow the RDA.
The varying views on vitamin D's health impact, the different aims of the guidelines (like public health or clinical practice), and the research types used to make recommendations all contribute to these guideline differences.
The Importance of Vitamin D
Vitamin D has several key roles in our bodies:
Bone Health: It aids our bodies to absorb calcium, which we need to build and keep our bones strong.
Muscle Function: Having enough vitamin D helps our muscles work well, which cuts down the chance of falls and broken bones in older people.
Immune Support: Vitamin D helps our immune system, making it easier for us to fight off germs.
Where We Get Vitamin D
We can get vitamin D from three main places:
Sunlight: Our skin makes vitamin D when the sun shines on it. But things like where we live, the time of year, the time of day, and using sunscreen can change how much vitamin D we make.
Food: Not many foods have vitamin D. Some that do are:
Fatty fish (like salmon, mackerel, and sardines)
Beef liver
Cheese
Egg yolks
Many foods have added vitamin D, such as:
Milk
Cereals
Orange juice
Supplements: You can find vitamin D supplements in two types: D2 (ergocalciferol) and D3 (cholecalciferol). Both work well, but research hints that D3 might pack more punch and stick around longer in your system.
High doses of vitamin D can be harmful:
I previously mentioned that high doses of vitamin D can be harmful, so I want to reiterate that hypercalcemia—uncontrolled use of vitamin D—can cause calcium deposits in the blood, which can lead to hypercalcemia, defined as nausea, vomiting, muscle weakness, and kidney failure. Lactating and pregnant women, for example, have an upper limit of 100 mcg (400 IU) where no pharmacological vitamin D intake will have adverse effects.
In summary, excessive vitamin D may not be beneficial for the body, as attention should be focused on the organs and functions that are important for the body’s growth and aging. Vitamin D is essential for bone structure and calcium levels. Proportionate health and age have stricter guidelines for minimum and maximum dosages. Given the dangers of excessive dosage or intake, it must be clearly stated that an individual’s health should be consulted before making any decisions.
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