How Much Vitamin D Do You Need Per Day?

Understanding Vitamin D Needs

Now, on to the technical details. How much then do we need? Individuals do not have the same requirements for Vitamin D. Each one of them requires varying amounts.

Recommended Daily Allowance (RDA)

RDA (Recommended Dietary Allowance) is the quantity established by health organizations as being enough for most individuals to stay healthy. It is these age groups which determine the quantities every day of Vitamin D:

They require an intake of about 400 IU (International Units) per day. This helps their bones to develop rapidly and prevent rickets, a disease where a child develops soft and weak bones.

The requirement increases with age to an intake of 600 IU per day. This helps develop teeth, bones, and muscles growing each day during these crucial years of development.

For the above-mentioned age group, most of the adults need around 600 IU/day. This amount helps support bone health, muscle function, and overall body well-being.

In the process of aging, with aging, our skin is less efficient to produce Vitamin D from sunlight as well as our gut, generally taking lesser from the foods we eat. Therefore, this basically is an extra of an amount of 800 IU per day for older adults. This dose helps prevent age-related bone loss and decreases the risk of falling and fractures.

Pregnant and lactating mothers need a daily dietary allowance of 600 IU, similar to an average adult. Sufficient vitamin D status is very important for fetal development, among other things; therefore, there needs to be sufficient intake for lactating or pregnant women.

Factors Affecting Vitamin D Needs

The amount of Vitamin D that your body needs may change according to various factors. Let us consider each of these in detail:

Pretty cool—the skin manufactures Vitamin D in the presence of sun. However, how much you produce depends upon the amount of time spent outdoors, time of day, and even what you were wearing. If you spend considerable amounts of time outdoors with parts of your skin exposed to the sun, you may need less Vitamin D from foods and supplements. However, if you are confined indoors or completely covered at all times, then you stand a greater chance of needing more from other sources.

Melanin is the pigment responsible for skin colour and acts as a natural sunscreen. While excellent for protection from the sun, it does cut down on the ability of the skin to produce Vitamin D. Darker skin colours need more sun exposure to produce the same amount of Vitamin D—all the more reason they need to get more of it from food sources and supplements.

Some medical conditions may interfere with the way your body deals with Vitamin D. For example, if you have a digestion disorder, such as Crohn's disease or celiac disease, you might have difficulty absorbing Vitamin D from food. Sometimes obesity can be an issue too—Vitamin D gets "trapped" in fat cells and hence is less available to be used by the body. In these cases, higher doses might be necessary.

This may be what determines your vitamin D level. In case you live far from the equator, say in the northern United States or Canada, the sun's rays are too weak to stimulate the production of vitamin D in your skin during some months of the year. That would mean that getting enough vitamin D through food and supplementation may be even more important.

Our skin is less efficient at producing Vitamin D after UVB exposure with age. This, in part, explains why older adults have higher recommended daily intake levels.

Although crucial for protection against skin damage and cancer, sunscreen inhibits the very same UV rays the skin employs to produce Vitamin D. The daily use of high-SPF sunscreen can efficiently decrease Vitamin D production by an estimated 99%.

Benefits of Having Adequate Vitamin D

Nutritional experts suggest that one needs adequate levels of vitamin D to cater to healthy living. Let us now discuss the benefits in detail:

Vitamin D acts as a construction worker for your skeleton. It makes your body capable of absorbing such vital elements for bones and teeth as calcium and phosphorus. In the lack of enough vitamin D, the bones can get thin, brittle, or misshapen. In children with a really bad deficiency of this vitamin, this causes rickets disease. This leads to osteoporosis in adults.

Vitamin D is also utilized for muscle function since it enables contraction and strength of muscles. Enough levels of Vit-D have been linked to good balance and a lesser potential for falls in elderly individuals. This becomes important because falls are one of the major causes of fracture and injury in older populations.

It is also crucial to your immunity. Vitamin D would enable the activation of the T cells, a portion of the white blood cells that search for alien pathogens in your body and destroy them. Some studies even associate a link between having adequate levels of this vitamin and developing resistance to infection from respiratory diseases and autoimmune disorders.

The evidence linking Vitamin D to mood is mounting. Some research demonstrated that low levels of the vitamin were directly responsible for a raised susceptibility to depression. While further research is required, adequate levels of Vitamin D will do much in supporting mental health and reducing the risk of SAD—seasonal affective disorder.

Researchers study the role of vitamin D in preventing and managing chronic diseases. Adequate concentrations of vitamin D might have some type of association with a reduced risk of certain cancers, CVDs, and type 2 diabetes. Still, these benefits of health require more research to come up with solid conclusions. Vitamin D controls the cell growth and differentiation of cells in one's body; therefore, it results in healthy tissues, thus can be very, effective against cancer.

Research proved that Vitamin D itself can lower the chance of inflammation and that it may be helpful in a whole range of diseases where chronic inflammation is the original cause.

Keep in mind that as tempting as these benefits may seem, it is always important to keep balanced levels of vitamin D. Too much can do Trident, so be sure to consult with a health professional before taking drastic changes in Vitamin D intake.

Vitamin D Deficiency Symptoms

Not getting enough Vitamin D makes one feel pretty bad. You may be tired all the time, or your bones and muscles feel weak. If children don't get enough, kids are at risk for rickets. Rickets is a kind of disease that can make bones soft and crooked—a not-so-fun thing!

Getting Enough Vitamin D

So, just how can we make sure that we get enough of this super-vitamin?

You can think of the sun as a natural Vitamin D factory for your skin. This doesn't mean you need to get excessive in the sun. Instead, it's more about spending small amounts of time in direct sunlight. Of course, for longer periods outside, you want to protect that skin with your sunscreen. The season, time of day, and even air pollution can affect just how much Vitamin D your skin makes.

Mom Nature's got our backs with some Vitamin D-rich foods:

• Fatty fish like salmon and tuna are superstars of Vitamin D.
• A lot of foods have Vitamin D added to them, like milk and certain cereals and orange juice.
• Now here comes a surprise source of Vitamin D: mushrooms. They are just like little sponges soaking up the sun!
• And finally, don't forget about eggs – yolks, which have a little Vitamin D too.

Sometimes, we might just need a little extra. That is where supplements come in. There are actually two main types: D2 and D3. Between the two of them, D3 is considered more effective. But here's the thing—you should always talk to your doctor before taking any supplement. Too much Vitamin D can actually be bad for you—it causes things like kidney problems or calcium buildup where it shouldn't be.

READ MORE: What Is The Difference Between Vitamin D2 And Vitamin D3?