Vitamin D Dosage Daily Requirement of Vit D3 in Adults & Kids
Medically Reviewed By
Dr Divya Rohra
Written By Dr. Ragiinii Sharma
on Mar 31, 2022
Last Edit Made By Dr. Ragiinii Sharma
on Apr 23, 2024
Around 65% of Indians suffer from Vitamin D deficiency, the percentage standing at 40% for U.S residents. Over 1 billion people worldwide suffer from Vitamin D deficiency. So, how much Vitamin D should you consume regularly?
Is sunlight exposure enough to suffice your daily Vitamin D3 requirements? What kind of food sources contain Vitamin D3?
These are some of the common questions that most people have. However, the need for Vitamin D has diverse impacts on an individual’s physical and mental well-being. Vitamin D contributes a lot, from boosting your immune system to uplifting your mood.
This article will explore more about the daily requirement of Vitamin D3 in kids and adults.
What is Vitamin D?
Before we proceed any further, let us clear the basics first.
Vitamin D is a fat-soluble vitamin that is absorbed into the body in two forms – Vitamin D2 and Vitamin D3.
Vitamin D3 is the more potent type of Vitamin D that our body needs to improve physical and emotional health.
Also known as the sunshine vitamin, Vitamin D can be absorbed from the sunlight. The impacts of Vitamin D in our bodies are diverse and quite extensive. So, if you aren’t getting adequate vitamin D levels, it can lead to reduced bone density, osteoporosis, and rickets.
How much Vitamin D should I take daily?
The daily vitamin D requirement depends on several factors. It will vary depending on the ethnicity, daily sun exposure, and even the person's diet.
As a standard, a healthy person should consume 10–20 micrograms of Vitamin D every day. This is proportional to 400–800 IU of Vitamin D every day.
However, some studies indicate that people with darker skin tones or who spend most of their days indoors will need more Vitamin Da daily. In that case, the levels can go between 20 ng/ml and 30 ng/ml.
Overweight and obese people have a higher Vitamin D requirement every day. For a healthy adult, the National Institute of Health suggests maintaining the daily Vitamin D levels between 1,000–4,000 IU or 25–100 micrograms, depending on their subjective requirements.
However, like Vitamin D deficiency, excess Vitamin D consumption is associated with poor lifestyle and health.
The above requirements are ideal for adults. So, what about kids? How much Vitamin D do kids need?
Kids less than 1 year of age need 400 IU of Vitamin D per day. And, kids above the age of 1 need between 600-1000 IU of Vitamin D every day. You should always discuss things in detail with your child’s pediatrician before providing them with supplements.
What do the Blood Levels of Vitamin D Indicate?
If your doctor suspects that you are Vitamin D deficient, they will ask for further testing. The following are the Vitamin D blood levels you should know of.
If your Vitamin D in the blood is greater than 20 ng/m, it is considered sufficient. Anything less than greater than 20 ng/ml is deemed to be insufficient, and less than 12 ng/ml is considered Vitamin D deficient.
Depending on the reports, you should match the Vitamin D daily requirement to combat risks of insufficiency or deficiency.
What are the Dietary Sources of Vitamin D?
The primary source of Vitamin D is sunlight. Therefore, sun exposure can supplement you with most of the daily Vitamin D requirements that your body needs to function optimally.
Besides the sun exposure, there are additional ways you can get Vitamin D, including your diet and supplements.
The first option is sunlight, followed by dietary sources. Supplements are always kept as a last resort.
Some of the most common food sources of Vitamin D include eggs, salmon, fish liver oils, cereals, etc. However, the levels of Vitamin D from most of these dietary sources are pretty sparing.
Supplements should be taken under strict advice from the doctor. So, ensure that you discuss things with your physician before taking the supplements. Excess Vitamin D from the supplements can negatively impact one’s well-being.
How Much of Vitamin D is Excess for the Body?
Vitamin D toxicity is not very prevalent but not uncommon. Consuming daily high doses of Vitamin D can prove fatal in several cases.
The National Institute of Health suggests 4000 IU is the upper limit for how much vitamin d you need per day.
If you are taking supplements, take them with caution. These supplements should be taken once a week or once a month.
Uncontrolled Vitamin D consumption can lead to several complications, including kidney stones, arrhythmias, and even death in fatal cases.
Is Sun Exposure Enough for Daily Vitamin D Requirement?
Sun exposure is the easiest and the most effective way to supplement your body with the Vitamin D requirements.
Experts suggest that 10-15 minutes of early morning sunlight exposure is more than enough to get the daily Vitamin D.
However, it isn’t even a question that prolonged sun exposure comes with many risks, especially in people with pale skin tones. One of the most common consequences of excessive sun exposure is skin cancer, besides sunburn and DNA damage.
Hence, the Skin Cancer Organization suggests getting direct sunlight exposure 2-3 times every week. The duration shouldn’t be more than 15 minutes.
If you are at risk of skin cancer, you should avoid sun exposure as much as possible. Discuss alternative Vitamin D supplementation with your doctor.
Conclusion
Vitamin D is an essential vitamin your body needs to optimize your immune system and strengthen your bone health. Getting the proper Vitamin D3 levels regularly is a need of the hour. If you are deficient, discuss your options with your doctor to get the correct dosage every day.