Vitamin D is a unique nutrient -- your exact dietary requirement is hard to pinpoint because you obtain the vitamin through both food and from sunlight. Your body needs vitamin D for important functions like fighting off infection, regulating blood pressure and processing minerals like calcium. In 2010, the Institute of Medicine increased the recommended daily amount of vitamin D. Your daily requirement of vitamin D depends on several things.
Average Recommended Daily Amount of Vitamin D
In the fall of 2010, the Institute of Medicine tripled the recommended daily intake for vitamin D, from 200 IU to 600 IU based on the nutrient requirements for healthy people over the age of 1. Individual needs vary if you are sick or have a low level of vitamin D.
If Your Vitamin D Level is Low
Your health care practitioner tests your vitamin D level with a simple blood test. Dr. Edward Giovannucci, Professor of Nutrition and Epidemiology at the Harvard School of Public Health, notes that your doctor may recommend a daily dose of up to 3,000 to 4,000 IU of vitamin D if he determines you are deficient and require additional supplementation. Always check with your health care practitioner before taking doses above the recommended daily amount.
Age and Other Factors
Certain illnesses and conditions put you at higher risk for vitamin D deficiency, including aging, using too much sunscreen, living in northern climates or areas with little sunlight, liver disease, cystic fibrosis, digestive disorders, having dark skin and problems with fat absorption.
How Much Vitamin D is Too Much
If your vitamin D level is shown to be too low through blood testing, your doctor will discuss with you the recommended amount of vitamin D you should eat or take in supplements per day. According to the Institute of Medicine, taking more than 4,000 IUs of vitamin D a day may cause adverse effects such as elevated calcium levels in the blood and kidney stones.
References
- Medscape: Updated Vitamin D and Calcium Recommendations; Peter A. Friedman, et al; March 9, 2011
- Oregon State University, Linus Pauling Institute: Vitamin D
- National Institute of Health, Office of Dietary Substances: Vitamin D
- Institute of Medicine: DRIs for Calcium and Vitamin D
- Harvard School of Public Health: Vitamin D and Chronic Disease
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