Insufficient vitamin D3 is associated with rickets, psoriasis, osteoporosis and other maladies. The amount vitamin D3 you need depends on your health, diet and UV exposure. Both your living environment and your social environment affect your daily dosage of vitamin D3. For example, sunbathing promotes activation of natural vitamin D3 in your skin, but if social restrictions do not allow for such exposure, you may be vitamin D3 deficient.
Vitamine D3
Vitamin D is available in two forms, D2 and D3. Vitamin D2 is synthesized by plants, which you consume in your diet. vitamin D3 is biologically activated in your skin by UV radiation from sunlight. Both vitamins D2 and D3 enter the blood and travel to the liver, where they convert to calcidiol, which is essential for utilization of calcium within your body. Vitamin D3 insufficiency reduces calcium absorption, leading to an increased risk of chronic illnesses.
Sunlight
Naming the optimal level of vitamin D3 is a debate with researchers. According to Michael Holick in the" New England Journal of Medicine," most experts define vitamin D deficiency as blood calcidiol levels less than 20 ng per milliliter. Exposing the arms and legs for 5 to 30 minutes between 10 a.m. and 3 p.m. twice a week is often sufficient. Sensible sun exposure during the summer months stores vitamin D3 in the liver and fat for release during the winter. Sun UV exposure depends on time of day, season, cloud cover, smog and your skin pigmentation.
Dietary
If sun exposure is prohibited, vitamin D can be had by increasing dietary intake. The National Institutes of Health recommends vitamin D intake according to an age chart. Infants require the lowest adequate intake levels at 400 international units, or IU, per day, while elderly need the most at 800 IU per day. Very few natural foods contain vitamin D, but good sources include fatty fish and fish liver oils. Three ounces of tuna, salmon, trout and mackerel contain some of the highest dietary vitamin D levels, while beef liver, cheese and egg yolks contain smaller amounts. Foods commonly fortified with vitamin D include orange juice, yogurt, milk and cereal.
Supplements
Most over-the-counter vitamin D supplements contain vitamin D3. This form is more effective at maintaining your blood calcidiol level. Multi-vitamins usually supply you 400 IU, while single-ingredient vitamin D supplements range from 400 IU to 2000 IU. A single-ingredient vitamin D dosage of 2000 IU per day is recommended by the Linus Pauling Institute. Excess vitamin D3 intake is required to supply adequate blood levels due to metabolism and absorption differences between individuals. Treatment of vitamin D insufficiency requires even higher levels of supplementation. A deficiency in adults requires 50,000 IU each week for eight weeks, while adults with malabsorption syndromes need 50,000 IU per day and UV radiation.
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