Vitamin D is a nutrient created in your body through sun exposure and is contained in foods such as fish, fish liver oil, egg yolks and cheese. It is also frequently added to foods such as milk and breakfast cereals. While most people can get adequate amounts of the vitamin from these sources, taking a daily vitamin D supplement adds an extra dimension of health protection.
Vitamin D Basics
When sunlight hits your skin, it triggers an internal chemical process that leads to the synthesis of vitamin D, according to the National Institutes of Health's Office of Dietary Supplements. Most people can get enough of the vitamin from this internal production. If you made no vitamin D inside your body, from birth until the age of 50 you would need a minimum daily intake of 200 international units. Individuals between the ages of 51 and 70 would need 400 IU per day, while individuals over 70 would need a minimum of 600 IU.
Supplement Recommendations
Apart from internal stores of vitamin D or sources in your diet, the Harvard School of Public Health recommends taking a dietary supplement that gives you at least 1,000 IU of the vitamin per day. Reasons for this level of supplementation include protection of your bone health and vitamin D's potential to lower your risks for the development of breast or colon cancer. While some multivitamins can provide you with the recommended amount of the vitamin, you may need to purchase a standalone product to meet your needs.
Vitamin D Deficiency
Some individuals have an increased risk for the development of a vitamin D deficiency and may need to use extra supplementation, the Office of Dietary Supplements reports. Specific at-risk categories include individuals with dark skin, adults over the age of 50 and individuals with limited sun exposure. You also have an increased risk for a vitamin D deficiency if you are obese, have had gastric bypass surgery of have a disorder that decreases your ability to absorb dietary fat. Breast-fed infants also typically need vitamin D supplementation. Consult your doctor to learn the specific level of supplementation that works best for you or your child.
Maximum Intake
Those 1-year old or older can typically take as much as 2,000 IU of vitamin D per day safely, the Office of Dietary Supplements notes. Newborns and toddlers can safely take as much as 1,000 IU per day. Be aware that some clinical trials have indicated a safe daily intake for adults as high as 10,000 IU per day. However, these trials were not specifically designed to look for signs of vitamin D toxicity.
Considerations
The Office of Dietary Supplements lists potential symptoms of vitamin D toxicity that include constipation, loss of appetite, nausea, vomiting, unexplained weight loss, confusion and abnormal heartbeat. Supplemental vitamin D can interact adversely with several medications, including phenytoin, phenobarbital, cholestyramine and corticosteroid medications such as prednisone. Ask your doctor if you have concerns about vitamin D toxicity or take other medications.
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