Dose of Vitamin D. How much Vitamin D do you need?

Dose of Vitamin D. How much Vitamin D do you need?

Each organization recommends a different dose of vitamin D. Right now, the German Nutrition Society recommends the consumption of 400 IU for babies up to 1 year of age and 800 IU for children, adolescents, adults, elderly, pregnant and lactating women, providing there is an absence of vitamin D production through sunbathing.

However, according to the experts, this amount of vitamin D is too low and only provides the daily minimum supply to avoid rickets.

Dose of Vitamin D

How much vitamin D should I take daily?

There are two ways of increasing our vitamin D levels to benefit from the properties it provides to our health.

Optimal dose of vitamin D with no blood tests

Take the following dose of vitamin D daily through dietary supplements:

  • Infants, up to 1 year old ———- 400 IU
  • Children, 1 year old ————— 1000 IU
  • Teens ————————– 1000 IU per 12kg of body weight
  • Adults ——————————— 5000 IU*
  • Pregnant women ————————— 4000 IU to 6000 IU

*With an average body weight of 70Kg

This is the amount of Vitamin D that the experts advise in order to achieve optimal levels of 25 (OH) D of 60ng/ml, and to maintain these levels in the long-term.

This recommended intake is completely safe and does not produce side effects, which is the reason it can be used without carrying out blood tests.

This quantity can be consumed daily all year round, except if we sunbathe at least three times a week, during 15-20 minutes at midday and wearing a swimsuit, because in this case your body obtains the vitamin D that it needs through the skin.

There are other recommendations that are unnecessarily complicated for the consumption of vitamin D. But if you use the previous intake and three months later you perform a 25 (OH) D test, you will see how easy it is to obtain optimal vitamin d levels.

Important note: If you usually take a daily supplement of vitamin D, you should consume a daily vitamin K2 supplement to ensure that the calcium from the vitamin D does not deposit in the arteries.

The optimal amount of Vitamin D with blood tests

If you suffer from a disease in which it is crucial to know the optimal vitamin D levels, or if you want to know your exact vitamin D levels, you can carry out a blood test, known as the 25 (OH) D, to measure your vitamin D levels.

The results of the test will help you know the amount of vitamin D that you should consume. Whether in Vitamin D tablets or drops, or, if you should sunbathe to improve the quantity of vitamin D in your body.

Each person absorbs vitamin D differently, therefore the 25(OH)D test can provide different values. This means that each person will have different vitamin D levels, despite consuming the same intake of vitamin D.

The capacity of each person to synthesize vitamin D from sun exposure varies considerably and depends on a lot of factors, such as age, body weight, skin color, intensity of the sunlight, and lifestyle. The individual needs vitamin D and the capacity to absorb it changes according to the body’s metabolic function.

Vitamin D Blood Test

For this reason, the following recommendations have to be taken as a guide. Therefore this information does not guarantee that you reach the exact 25 (OH) D levels.

Approximately 3 months after the blood test, you must perform another control test to assess the changes in your vitamin D levels during the period in which you have been using dietary supplements. In this way, you will be able to adjust the intake to you specific needs.

Amount of vitamin D, depending on your 25 (OH) D value:

The following intake recommendations for the consumption of vitamin D dietary supplements, according to the 25(OH)D value, are based on the discoveries of Dr. John J. Cannell, an expert in vitamin D and a founder of the organization “Vitamin D Council”.

The specific vitamin D dose can be rounded up or down to reach the recommended amount of dietary supplements available for vitamin D.

If your value is between 0 – 10 ng/ml

This value entails a severe vitamin D deficiency and a high risk for health. With these low vitamin D levels, not enough calcium enters the bloodstream and this can lead to osteomalacia. Muscle strength and motor coordination can also be damaged.

If you want to increase vitamin D levels, start off with, for example, 10ng/ml, you should use the following amounts of vitamin D (based on an average body weight of approx. 70kg):

To reach the following values, you must consume a daily amount of vitamin D of:

  • 20 ng/ml ……………..1000 IU
  • 30 ng/ml ……………..2200 IU
  • 40 ng/ml ……………..3600 IU
  • 50 ng/ml ……………..5300 IU
  • 60 ng/ml ……………..7400 IU
  • 70 ng/ml ……………..10100 IU

If your value is between 10 – 20 ng/ml

There is still a vitamin d deficiency and a risk of developing osteoporosis. Moreover, there is probably an increase in the parathyroid hormone, that regulates the calcium and phosphorous levels in the body.

If you want to increase your vitamin D levels in blood, start off with, for example, 15ng/ml, you should consume the following amounts of vitamin D (based on an average body weight of approx. 70kg):

To reach the following values, you must consume a daily amount of vitamin D of:

  • 20 ng/ml ……………..500 IU
  • 30 ng/ml ……………..1700 IU
  • 40 ng/ml ……………..3200 IU
  • 50 ng/ml ……………..4900 IU
  • 60 ng/ml ……………..7000 IU
  • 70 ng/ml ……………..9700 IU

If your value is between 20 – 30 ng/ml

Although the official sources consider that this value is acceptable, according to the “Vitamin D Council”, there is this a vitamin D deficiency. However, the risk of having health problems is low. Despite this, it could be the case that the parathyroid hormone increases, giving way to an alteration of the calcium absorption. Although in this case the risk of fractures is lower than if the vitamin D value were lower.

If you want to increase your vitamin D levels in blood, start off with, for example, 25ng/ml or more, you should use the following amounts of vitamin D (based on an average body weight of approx. 70kg):

To reach the following values, you must consume a daily amount of vitamin D of:

  • 30 ng/ml ……………..600 IU
  • 40 ng/ml ……………..2000 IU
  • 50 ng/ml ……………..3700 IU
  • 60 ng/ml ……………..5800 IU
  • 70 ng/ml ……………..8600 IU

If your value is between 30 – 40 ng/ml

This is officially considered a normal value. But for vitamin D experts it is still too low. With these vitamin D values the body does absorb enough calcium, which means that the risk of suffering fractures is quite low.

Research has also proven that, with these vitamin D levels, the immune system is more enhanced and the infections can be avoided more easily. But you may need a higher level of vitamin D to have an improved protection from diseases during the winter.

If you want to increase your vitamin D levels in the blood, start off with, for example, 35ng/ml or more, you should consume the following amounts of vitamin D (based on an average body weight of approx. 70kg):

To reach the following values, you must consume a daily amount of vitamin D of:

  • 40 ng/ml ……………..800 IU
  • 50 ng/ml ……………..2500 IU
  • 60 ng/ml ……………..4600 IU
  • 70 ng/ml ……………..7300 IU

If your value is between 40 – 50 ng/ml

According to the experts’ opinion, these vitamin D levels correspond to people who have exposed their naked body to the sun for the whole year, in areas close to the equator. These values can also be achieved by hunter-gatherers from the African jungles that follow a traditional lifestyle.

With these Vitamin D values, the body can perfectly regulate calcium absorption and the parathyroid hormone. The mother will transfer enough vitamin D to the baby through the breast milk.

Some studies suggest that this level reduces the risk of suffering from certain types of cancer, and it also achieves a better state of cardiovascular health, related to vitamin D. The results of the research have also proven that, with these levels of vitamin D, the immune system is strengthened and it helps the body to fight infections.

If you want to increase your vitamin D levels in blood, start off with, for example, 45ng/ml or more, you should consume the following amounts of vitamin D (based on an average body weight of approx. 70kg):

To reach the following values, you must consume a daily amount of vitamin D of:

  • 50 ng/ml ……………..900 IU
  • 60 ng/ml ……………..3000 IU
  • 70 ng/ml ……………..5700 IU

If your value is between 50 – 60 ng/ml

Congratulations, your values are within the optimal range to obtain the health benefits provided by vitamin D. Nowadays, there is no scientific evidence that proves that values over 60ng/ml offer any advantage for health. Therefore, it is not necessary to try to obtain higher levels.

In this case you must consume, as described previously in section 1, the recommended daily amount of vitamin D or sunbathe to maintain your vitamin D levels.

If your value is between 60 – 80 ng/ml

According to the Vitamin D Council, these are considered “normal and high”. This value can be achieved by sunbathing. Therefore, this value is still supposed to be natural and healthy.

If your value is between 80 – 100 ng/ml

These values are slightly above the amount that can be achieved naturally from sunbathing. Supposedly, these values cannot be achieved if not through dietary supplementation. To this day, no risk has been associated to these high values of 80-100 ng/ml.

If your value is between 100 – 150 ng/ml

These values are considered to be high, but not harmful. However, you should reduce your 25 (OH) D to under 100ng/ml. To achieve this, it is as simple as not consuming vitamin D or sunbathing, for the time being. After three months, test your 25 (OH) D levels. When your vitamin D levels are within a normal range, it will suffice to adjust your vitamin D consumption according to your results.

If your value is over 150 ng/ml

This values could damage your health. Therefore, you must take the necessary steps to reduce your 25(OH)D value under 100ng/ml. To achieve this, it is as simple as not consuming vitamin D or sunbathing, for the time being. After three months, test your 25(OH)D levels. When your vitamin D levels are within a normal range, it will suffice to adjust your vitamin D consumption according to your results.

Hypercalcemia an excess of vitamin D

What amount of vitamin D is excessive?

Since vitamin D is fat-soluble, the chances of an overdose or excess have been repeatedly warned of. The European Commission’s Scientific Committee for Food assessed in 2002 the safe intake of vitamin D within the following terms:

It was warned that a daily amount of 2.000 IU (50mcg) can be consumed in the case of teenagers, adults, pregnant women, and lactating women; and a dose of 1000 IU (25mcg) in the case of children under 10 years old. These amounts do not entail any risk or side effects, even without medical supervision in the long-term.

Most experts consider that a daily amount of up to 5.000 IU (125mcg) of vitamin D is safe for adults.

Since humans produce 10.000 IU (250 mcg) of vitamin D through direct sunlight, this would be the maximum physiological limit.

Vitamin D is potentially toxic, so the maximum limit at a national level is 50mcg (2.000 IU). However, this limit has been carefully chosen and has probably been placed 5 times below the real limit.

There are documented cases of vitamin D toxicity with hypercalcemia, where the dose of vitamin D is of 40000 IU (1000mcg) or more.

An excessive vitamin D consumption is only produced by using dietary supplement in excess. But it is very unlikely for this tohappen, since a daily amount of approximately 40.000 IU (1000mcg) would have to be consumed for several months to register a vitamin D overdose.

The shock therapies with high quantities, that can even exceed 100.000 IU, do not produce a vitamin D overdose.

The symptoms of vitamin D intoxication include nausea, high calcium and phosphorous levels in blood, cardiac rhythm disorders, and kidney stones.

Related Entries:

Dose of Vitamin D Review

Without Analysis - 100%

With Analysis - 99%

Excessive Values - 100%

Efficacy - 100%

100%

HSN Evaluation: No Ratings Yet !
Content Protection by DMCA.com
Check Also
Holding capsules
Chemical Forms of Vitamin B12: Methylcobalamin and Cyanocobalamin

Vitamin B12 (Methylcobalamin and Cyanocobalamin) is one of the vitamins that belongs to the B …

Leave a Reply

Your email address will not be published. Required fields are marked *