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Vitamin D - Recommendations

Alternative Names

Cholecalciferol; Vitamin D3; Ergocalciferol; Vitamin D2

Recommendations:

Ten to 15 minutes of sunshine three times weekly is enough to produce the body's requirement of vitamin D. The sun needs to shine on the skin of your face, arms, back, or legs (without sunscreen). Because exposure to sunlight is a risk for skin cancer, you should use sunscreen after a few minutes in the sun.

People who do not live in sunny places may not make enough vitamin D. Skin that is exposed to sunshine indoors through a window will not produce vitamin D. Cloudy days, shade, and having dark-colored skin also cut down on the amount of vitamin D the skin makes.

The Recommended Dietary Allowance (RDA) for vitamins reflects how much of each vitamin most people should get on a daily basis.

  • The RDA for vitamins may be used as goals for each person.
  • How much of each vitamin you need depends on your age and gender. Other factors, such as pregnancy and your health, are also important.

Infants (adequate intake of vitamin D)

  • 0 - 6 months: 400 IU (10 micrograms (mcg) per day)
  • 7 - 12 months: 400 IU (5 mcg/day)

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)
  • Pregnancy and breast-feeding: 600 IU (15 mcg/day)

In general, people over age 50 need higher amounts of vitamin D than younger people. Ask your health care provider which amount is best for you.

Vitamin D toxicity almost always occurs from using too many supplements.

The safe upper limit for vitamin D is:

  • 1,000 to 1,500 IU/day for infants
  • 2,500 to 3,000 IU/day for children 1 - 8 years
  • 4,000 IU/day for children 9 years and older, adults, and pregnant and breast-feeding teens and women

One microgram of cholecalciferol (D3) is the same as 40 IU of vitamin D.

  • Reviewed last on: 2/8/2011
  • Alison Evert, MS, RD, CDE, Nutritionist, University of Washington Medical Center Diabetes Care Center, Seattle, Washington. Also reviewed by David Zieve, MD, MHA, Medical Director, A.D.A.M., Inc.

References

Escott-Stump S, ed. Nutrition and Diagnosis-Related Care. 6th ed. Philadelphia, Pa: Lippincott, Williams & Wilkins; 2008.

Sarubin Fragaakis A, Thomson C. The Health Professional's Guide to Popular Dietary Supplements. 3rd ed. Chicago, IL: American Dietetic Association; 2007.

Institute of Medicine, Food and Nutrition Board. Dietary Reference Intakes: Calcium, Phosphorus, Magnesium, Vitamin D, and Fluoride. National Academy Press, Washington, DC, 2010.

The information provided herein should not be used during any medical emergency or for the diagnosis or treatment of any medical condition. A licensed medical professional should be consulted for diagnosis and treatment of any and all medical conditions. Call 911 for all medical emergencies. Links to other sites are provided for information only -- they do not constitute endorsements of those other sites. © 1997- A.D.A.M., Inc. Any duplication or distribution of the information contained herein is strictly prohibited.
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