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Vitamin D Dosage Daily Requirement of Vit D3 in Adults & Kids


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.


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.

Leave a comment


  • Nandkishor Agasti

    Jun 9, 2024 at 1:46 AM.

    Which vitamin D2 is best to take.

    • MyHealth Team

      Jun 10, 2024 at 2:09 PM.

      When choosing a vitamin D2 supplement, it's important to consider quality, dosage, and form. Look for third-party tested brands to ensure purity and potency, and check for certifications like USP or NSF for added assurance. Common dosages range from 400 IU to 5000 IU, so consult your doctor to determine the right dosage for you. Vitamin D2 is available in tablets, capsules, and liquid drops, so select the form that is most convenient and easy for you to take consistently. Recommended brands include Nature's Way, NOW Foods, Solgar, and Bluebonnet Nutrition, known for their high-quality standards. Always consult your doctor before starting any new supplement and monitor your vitamin D levels regularly to ensure you're meeting your needs without exceeding the recommended amount.

  • Shyam krishan

    Jun 7, 2024 at 12:43 PM.

    Useful advise

    • MyHealth Team

      Jun 7, 2024 at 7:19 PM.

      We are glad you have liked the information.

  • Binaya Debata

    May 30, 2024 at 2:33 PM.

    Good to hear lot if stuffs

    • MyHealth Team

      Jun 3, 2024 at 5:26 PM.

      That's great.

  • Suresh Chand

    Apr 21, 2024 at 1:17 PM.

    Which Fruits and vegetables must me take and Diet Plan ?

    • Myhealth Team

      Apr 23, 2024 at 6:24 AM.

      Focus on vitamin D-rich foods like fortified orange juice, plant-based milk, mushrooms, and fortified cereals. Incorporate fatty fish like salmon and tuna. Consult a dietitian for a personalized plan.

  • Shammi Acharya

    Apr 17, 2024 at 4:56 PM.

    Is it essential to take sunlight without any dress. Or full dress can help to get vitamin d from sunlight. What is the morning time range for sunlight.

    • Myhealth Team

      Apr 17, 2024 at 6:27 PM.

      Hi, You can get vitamin D from sunlight exposure, even with some clothing on, but more skin exposure helps. The ideal time for sunlight is between 10:00 AM to 3:00 PM, but be cautious to avoid sunburn. Thankyou

  • Rakesh Patel

    Apr 16, 2024 at 12:25 PM.

    As a pathologist you give us appropriate advice i appreciate thanks so much sir

    • Myhealth Team

      Apr 17, 2024 at 7:02 PM.

      You're Welcome Sir.

  • Almisha

    Apr 4, 2024 at 2:16 PM.

    Almisha ki report

    • Myhealth Team

      Apr 4, 2024 at 2:28 PM.

      Hi Almisha, Please call on the number 8988988787 for your reports queries. Thankyou

  • Manish Doshi

    Jan 24, 2024 at 1:00 PM.

    Dear Madam, Last I took report and VItamin D3 level is 25 (last 2 report, timing both reort is 1 year) Pl. suggest and guide for the treatment. Regards, Manish Doshi

    • MyHealth Team

      Mar 28, 2024 at 9:51 AM.

      Hi Manish, Thank you for sharing your recent Vitamin D3 level reports. With a level of 25 ng/mL, supplementation may be necessary. Please consult with your healthcare provider for personalized recommendations on dosage and other treatment options.

    • Myhealth Team

      Jan 30, 2024 at 12:52 PM.

      Hi Manish Doshi, With a Vitamin D3 level of 25, it's below the optimal range. Consult a healthcare professional for personalized treatment and supplementation guidance.

  • Reshma Jabeen

    Jan 18, 2024 at 1:32 PM.

    It's a good post I w like to get it every day. Thank you

    • MyHealth Team

      Mar 28, 2024 at 9:53 AM.

      Hi Reshma, Thank You for Your Kind Words, we are glad you enjoyed the Blog.

    • Myhealth Team

      Jan 23, 2024 at 12:59 PM.

      I'm glad you found the post helpful! If you have specific content or topics you'd like to receive daily, please let me know, and I'll do my best to provide relevant information. Thank you!

  • Pramod Kumar Gupta

    Jan 12, 2024 at 1:36 PM.

    my vit D level is 18, how much IU tablet should be taken daily or weekly??my age is 72 and not having sunlight exposure

    • MyHealth Team

      Mar 28, 2024 at 9:59 AM.

      Given your Vitamin D level of 18 ng/mL and limited sunlight exposure, a daily supplementation of 5000 IU of Vitamin D3 is advisable. However, it's crucial to consult with your healthcare provider for personalized recommendations considering your age and health status.

    • Myhealth Team

      Jan 16, 2024 at 7:36 AM.

      With a vitamin D level of 18 ng/mL and limited sunlight exposure, a common approach is a weekly high-dose supplement, like 50,000 IU. However, individual needs vary. Consult your healthcare provider for precise recommendations tailored to your age, health, and conditions. Regular monitoring is essential for optimal vitamin D management.

  • વસાવા Roshan

    Jan 10, 2024 at 12:22 PM.

    Vitamin D low

    • Myhealth Team

      Jan 16, 2024 at 7:52 AM.

      Low vitamin D? Consult a professional for personalized advice, likely involving supplements and lifestyle changes. Regular monitoring is crucial.

  • Ashok Agarwal

    Dec 21, 2023 at 12:25 PM.

    Please advise me to maintain my Cholesterol, Vitamin D and Fatty liver protection surety.

    • MyHealth Team

      Mar 28, 2024 at 10:01 AM.

      To maintain cholesterol levels, focus on a balanced diet, regular exercise, and if prescribed, medication. For Vitamin D, consider supplements (1000-5000 IU/day) if sunlight exposure is limited. Protect against fatty liver by maintaining a healthy weight, limiting alcohol, and avoiding high-sugar/fat foods. Regularly consult your healthcare provider for personalized guidance.

    • Myhealth Team

      Dec 21, 2023 at 1:06 PM.

      Hi Ashok, Thankyou for the comment. Maintaining a healthy lifestyle is key to managing cholesterol, ensuring sufficient Vitamin D, and protecting against fatty liver. Focus on a balanced diet, regular exercise, and spending time outdoors for Vitamin D. It's crucial for overall well-being.

  • Sushil Kumar jamariar

    Sep 6, 2023 at 11:55 AM.

    Tsh is 4.99 What have I to do for this if I don't take medicine,sten is settled in my heart in August last

    • MyHealth Team

      Mar 28, 2024 at 10:03 AM.

      With a TSH level of 4.99, borderline hypothyroidism is suggested. Monitor regularly, maintain a healthy lifestyle, and consult an endocrinologist for personalized advice. Discuss the need for medication considering your heart condition with your healthcare provider.

    • Myhealth Team

      Sep 7, 2023 at 10:51 AM.

      A TSH level of 4.99 is within the normal range for many labs. Discuss it with your healthcare provider, considering your heart condition, for personalized guidance.

    • Myhealth Team

      Sep 6, 2023 at 12:28 PM.

      With a TSH level of 4.99 and a heart stent, consult your doctor for guidance. They may recommend thyroid medication if necessary and will ensure your heart health is properly managed. Compliance with prescribed medications and regular check-ups is crucial.

  • Vandana Adhikari

    Sep 1, 2023 at 2:38 AM.

    Hi doctor . Can you suggest me about kidney I can't work hard ,I can't walk long Fill tyare nes and some time stomach pain.please suggest me. Thank s and regards Vandana

    • MyHealth Team

      Mar 28, 2024 at 10:04 AM.

      Dear Vandana, Your symptoms could indicate kidney issues. Please consult a healthcare professional promptly for evaluation and treatment recommendations.

    • Myhealth Team

      Sep 7, 2023 at 12:02 PM.

      Consult a healthcare professional or nephrologist for your symptoms related to kidney health. Maintain hydration, a balanced diet, and manage chronic conditions.

  • Mrityunjay pandey

    Aug 21, 2023 at 4:10 PM.

    Dear sir I am ur customer and whole body test was done about a month before even after payment in advance and email received to me about 20 days before that hard copy is sent and even after enquiry with ur customer care that report will receive within 5 days but now it is 15 days not received even till today. Then what is the guarantee that I will get the report further if test is done.

    • Myhealth Team

      Aug 29, 2023 at 10:07 AM.

      Sorry for the inconvenience Mr Mrityunjay, But our reports are delivered within 24 Hr, In your case it was some technical issue. We will look into it. please contact the customer support for further Information.

  • Anurag tiwari

    Aug 18, 2023 at 12:25 PM.

    Namaste Dr Madam. In my blood report some reports are not OK as cholesterol 240 against 200 max and Triglycerides are 779 against 200 maxx.Vitamin is less 18 against 20 minimum. Kindly advice me.My average blood sugar in three months is 9.7 against 6 maximum.

    • MyHealth Team

      Mar 28, 2024 at 10:09 AM.

      Hi Anurag Your recent blood report reveals high cholesterol, triglycerides, low Vitamin D, and elevated average blood sugar. Engage in regular exercise and consider medication if advised by your doctor. Increase Vitamin D intake through diet and supplements as recommended. Schedule a follow-up with your healthcare provider for further guidance and support.

    • Myhealth Team

      Aug 29, 2023 at 10:53 AM.

      Elevated cholesterol (240), high triglycerides (779), low Vitamin D (18), and average blood sugar (9.7) need medical attention. Consult a doctor for personalized guidance on lifestyle changes, diet, and possibly medications to manage these levels.

  • P Bhaskaran

    Aug 15, 2023 at 12:50 AM.

    You have mentioned the veg food for vitamin D please mention

    • Myhealth Team

      Aug 16, 2023 at 12:01 PM.

      Certainly! Here are veg sources of vitamin D: 1. Fortified plant-based milk (e.g., almond, soy, oat). 2. Fortified cereals. 3. Mushrooms (some types, exposed to sunlight). 4. Fortified orange juice. 5. Fortified tofu. 6. Fortified plant-based yogurt. 7. Fortified vegan margarine. 8. Consider vitamin D supplements, if needed. Remember, sunlight is a natural source.

  • Hardeo singh

    Jun 29, 2023 at 4:44 AM.

    Sujhav Achcha hai aage kya Karen vitamin Di Ke Liye dhup Mein Baithe Hain ya supplement le thank

    • Rakesh Ramteke

      Aug 14, 2023 at 5:19 AM.

      How my vitamin d level will increase

    • Myhealth Team

      Jun 30, 2023 at 11:04 AM.

      Hi Hardeo, Vitamin D के लिए, आप या तो धूप में समय बिता सकते हैं या विटामिन डी के सप्लीमेंट का उपयोग कर सकते हैं। धूप में समय बिताना एक प्राकृतिक तरीका है विटामिन डी की आपूर्ति को बढ़ाने का, जबकि सप्लीमेंट लेना एक विकल्प है यदि आपको पर्याप्त धूप की उपलब्धता नहीं होती है या आपका विटामिन डी स्तर कम है। हालांकि, आपको अपने चिकित्सक से परामर्श करके उचित खुराक और सबसे अनुकूल उपाय का निर्धारण करना चाहिए। Thankyou

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