Vitamin D is important for your health. Your skin makes this vitamin when it's exposed to sunshine. People who live in northern climates, those who are overweight and African-Americans tend to have lower levels of vitamin D in their blood. These people may need to take a supplement. Vitamin D is also important in helping the body absorb calcium, which helps prevent a decline in bone density and osteoporosis. Low levels of vitamin D may be linked to health problems such as cancer, high blood pressure and rheumatoid arthritis. Your doctor can perform a blood test to determine whether or not you need a vitamin D supplement and advise you of the proper dosage if one is needed.
Vitamin D for Babies and Children
The American Academy of Pediatrics recommends that all breast-fed babies be given a vitamin D supplement starting in the first few days of life. Infant vitamin D drops can be purchased in most drugstores and grocery stores. The recommended dosage is 400 IU per day, unless otherwise directed by your child's pediatrician. Infants who are formula fed do not require supplementation as long as the baby drinks 27 to 32 oz. of formula per day. Older children should also receive 400 IU of vitamin D per day through a multivitamin or vitamin D supplement.
Adults
Supplementing daily vitamin D intake for adults of all ages with 800 to 1,000 IU may lower the risk of osteoporosis, explains Harvard School of Public Health. Depending on the amount of sun exposure you receive, you may require more than 800 to 1,000 IU per day. Your doctor will help you determine the amount that you need.
Upper Limit of Safety Controversy
Historically, doses greater than 2,000 IU of vitamin D were not recommended. Recent studies have shown that larger doses, even those of 10,000 IU per day do not create a toxic effect, notes Harvard School of Public Health. The upper limit of safety has been doubled from 2,000 to 4,000 IU and even then negative side effects have not been observed. The point at which vitamin D doses become unsafe has not been determined nor agreed upon by the scientific community.
Considerations
Using a sunscreen prevents your skin from absorbing the rays necessary to synthesize vitamin D in your body. Additionally, many multivitamins only contain 400 IU of vitamin D which may not be sufficient for your condition. Talk to your doctor to find out if you're getting enough of this vitamin. Symptoms of vitamin D deficiency include fatigue and depression.
References
- University of Michigan; Calcium and Vitamin D; August 2010
- Harvard School of Public Health; Vitamin D and Chronic Disease; Dr. Edward Giovannucci
- Harvard School of Public Health: Vitamin D and Health
- American Academy of Pediatrics; Vitamin D Deficiency Clinical Report; February 2009
- Medill Reports; Pediatricians Recommend Double Dose Vitamin D for Infants and Kids; Jenelle Molenaar; October 2008
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