Vitamin D: How Much Do You Need?

This topic is part of an ongoing series about nutrition & immunity. Find our other articles here:

Nutrition & Immunity webinar

Vitamin C: More is Not Always Better!

Zinc: A Mineral With A Purpose.

WHAT IS VITAMIN D AND WHAT DOES IT DO FOR YOUR BODY?

Vitamin D is a nutrient needed to maintain your health.

• assists with calcium & phosphorus absorption
• helps bring calcium & phosphorus to our teeth & bones
• fights against osteoporosis and bone degeneration
• works to regulate calcium in our blood
• improves muscle & nerve function
• keeps our immune system strong

There are 3 ways you can meet your Vitamin D needs:

• Foods: A few foods contain Vitamin D naturally, however consuming fortified foods is a good way to get most of the Vitamin D that we need.
• Sunlight: Your body has the ability to convert sunlight into Vitamin D by absorbing through your skin.
• Supplements: We always want to get our nutrients from food, as best as we can. In some situations, supplementation may be necessary. Always check with your health provider/clinician before taking supplements. It is important to know which supplements are best for you and your needs.

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HOW MUCH DO YOU NEED?

The recommended amount of Vitamin D has changed in the last 10 years. The RDA is the recommended daily amount. You can see what is currently suggested in the chart below. Vitamin D is typically measured in International Units (IU).

Age/Life Stage	Amount in mcg	Amount in IU
Adults 19-70 years	15 mcg	600 IU
Adults 71+ years	20 mcg	800 IU
Pregnant and breastfeeding	15 mcg	600 IU

Food is the preferred way to get nutrients. However, Vitamin D can be provided by sunlight exposure on the skin. Getting 5-15 minutes of sun exposure daily with also help you obtain your needed Vitamin D levels.

WHAT FOODS PROVIDE VITAMIN D?

TOO MUCH VS. TOO LITTLE

Vitamin D deficiency can cause:

• abnormal bone metabolism
• bone fractures
• myopathy
• excess inflammation
• Impaired immune function
• autoimmune/neurological disorders

Vitamin D toxicity can cause:

• nausea & vomiting
• muscle weakness
• confusion & pain
• loss of appetite
• excessive urination/thirst
• extreme toxicity: kidney failure & irregular hospital

**Note about toxicity** More Vitamin D does not mean that it is better for you. Too much Vitamin D can cause issues with your health.

Want to know more? Check out these recommended resources:

• Vitamin D- National Institutes of Health
• Vitamin D & Your Health- Harvard Medical School
• The Journal of the American Medical Association
• Advanced Nutrition and Human Metabolism Textbook

Enjoy the sun!

– Julie