Vitamin D Supplement Guidelines

Vitamin D, a fat-soluble vitamin made in the body by cholesterol, helps people of all ages maintain healthy bones. Its addition to food and multivitamin products has ensured that bone diseases like rickets have become rare in the United States. However, the Institute of Medicine revised its dosing recommendations in 2010 to provide updated dosage and safety suggestions.

Reasons for Supplementing Vitamin D

Vitamin D deficiency has become more common in the 21st century, in part because of lower amounts of sun exposure and more UV protection in skin products. Many types of people are at risk for deficiency since vitamin D dosage recommendations in the United States were set in 1997. Older people and those with excess weight, darker complexion, or homes in northern latitudes appear more likely to need vitamin D supplementation.

Recommended Vitamin D Dosages

The 2010 Institute of Medicine vitamin D dosage recommendations reflect the results of numerous expert studies during the past decade. The institute recommends higher amounts of vitamin D for nearly every age group. In people younger than 50, the organization suggests 400 IU vitamin D per day to prevent bone diseases and other side effects of deficiency. It recommends daily dosages of 600 IU and 800 IU for people age 50 to 70 years old and older than 70 years, respectively.

Possible Vitamin D Benefits

The 2010 guidelines evaluated the benefits of vitamin D on chronic diseases completely unrelated to bone health. These include colon and breast cancer, heart diseases, autoimmune disorders and depression. Although the guidelines noted that evidence was still inconsistent for many of these health problems, particularly autoimmune and depressive conditions, they also suggested that future studies could identify distinct benefits of vitamin D in cancers and heart health.

Vitamin D Supplement Risks

Higher doses of vitamin D do not necessarily mean better health benefits. Some health professionals recommend dosages of 1,000 IU vitamin D each day to prevent deficiency and chronic diseases. According to 2010 guidelines, the upper limit of vitamin D supplementation for toxicity ranges from 2,500 IU to 4,000 IU daily. Taking too much vitamin D can increase levels of calcium in the blood and urine and can cause muscle weakness or kidney stones. As with any medication, people should consult a health care provider familiar with their conditions before taking any supplements.