The three sources of vitamin D are food, supplements and sunshine. This vitamin is not naturally present in many foods, however. For your body to synthesize vitamin D from sunlight, you must have regular exposure to ultraviolet radiation. But too much exposure is unhealthy for your skin. Thus, vitamin D supplements may be necessary to prevent deficiency. Your doctor can help you determine which type of supplement and dose are best for you.
Requirements
The National Academy of Science's Institute of Medicine establishes recommended amounts of nutrients for different age groups of healthy people. It recommends 600 IU vitamin D for everyone between 1 and 70 years old, including pregnant and breastfeeding women. The recommendation for babies from birth to 12 months is 400 IU, and for adults over the age of 70, 800 IU. These are the amounts recommended to prevent deficiency. Your doctor may recommend higher doses to prevent specific medical conditions.
Deficiency
Vitamin D deficiency has a link to the bone-thinning disease osteoporosis. It possibly links to heart disease, weakened immunity and several types of cancers, too, including colon cancer, according to Harvard School of Public Health. Because most people do not get enough vitamin D in their diets or by exposure to sunlight, Harvard experts say supplements may be necessary to prevent deficiency. They report this is especially true for older adults, people with dark skin who may not absorb enough vitamin D from the sun, those who are obese, breast-fed babies, and anyone who avoids direct sunlight.
Dose
The amount of supplemental vitamin D you need depends on several factors. These include your age, fitness level, medical condition and the amount of exposure you get to the sun. If you are considering vitamin D supplements, ask your doctor if the daily amount recommended for your age group is right for you.
Types
There are two forms of vitamin D. Vitamin D-2, also known as ergocalciferol, is the form synthesized by plants. Vitamin D-3, or cholecalciferol, is the form synthesized in animals, including humans. Harvard experts recommend Vitamin D-3 because it is up to four times stronger than D-2.
Limits
According to the National Institutes of Health Office of Dietary Supplements, too much vitamin D can be harmful to your health. Overdoses usually result from the use of supplements, not from food or exposure to sunlight. The NIH advises that safe upper limits of vitamin D are between 1,000 and 1,500 IU per day for babies. This goes up to 3,000 IU per day for children ages 1 to 8, and 4,000 IU for anyone 9 years and older.
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