As you get older, vitamin D production in your skin becomes less efficient ( 8). That’s because darker skin has more melanin, a compound that can inhibit vitamin D production ( 7).Īge can have an impact as well. People with darker skin need to spend more time in the sun to produce vitamin D than those with lighter skin. However, the amount of vitamin D your body can make depends on several variables. In fact, sun-derived vitamin D may circulate for twice as long as vitamin D from food or supplements ( 1). When this compound is exposed to UV-B radiation from the sun, it becomes vitamin D. Your skin hosts a type of cholesterol that functions as a precursor to vitamin D. Vitamin D is often referred to as “the sunshine vitamin” because the sun is one of the best sources of this nutrient. While there is no set guidance, dosage recommendations range from 600–2,000 IU per day - but some people may need heavier doses to reach and maintain healthy blood levels. Vitamin D is necessary for calcium absorption and bone health.
National Academy of Medicine further suggests that a daily intake up to 4,000 IU of vitamin D per day is safe for most people, although much higher doses may be temporarily necessary in order to raise blood levels in some individuals ( 4).Īlthough toxicity is rare, it is best to avoid long-term vitamin D doses in excess of 4,000 IU without supervision from a qualified healthcare professional. The optimal blood level of vitamin D is not concretely established but likely falls between 20 and 50 ng/ml ( 4, 5, 6). National Academy of Medicine’s recommendations ( 2). The Reference Daily Intake (RDI) is currently set at 600-800 IU of vitamin D for adults, based on the U.S. Endocrine Society recommends 1,500–2,000 IU per day ( 2, 3). National Academy of Medicine considers 600–800 IU of daily vitamin D to be sufficient for the majority of the population, the U.S. There is significant debate within the scientific community about how much vitamin D your body needs. However, vitamin D’s relationship to these conditions is still poorly understood ( 1). It’s also involved in various functions of your immune, digestive, circulatory, and nervous systems ( 1).Įmerging research suggests that vitamin D may help prevent a variety of illnesses, such as depression, diabetes, cancer, and heart disease.
Vitamin D is a fat-soluble vitamin that primarily aids calcium absorption, promoting growth and mineralization of your bones.
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