It is essential to know what is the correct dose of Vitamin D for a particular person to avoid overdose. Its is said by researchers that exposure to the sun for at least 15 minutes three times weekly is sufficient to meet the body’s Vitamin D requirement. The legs, arms, face and the back should be exposed without any sunscreen. The RDA, Recommended Dietary Allowance for vitamins determine how much of vitamin a person should combine. The amount depends on age and gender. Pregnancy and health problems also influence the recommended amount.
Vitamin D Dosage for precautions:
To prevent fractures, arthritis, rickets and osteoporosis adults should take 400-2000 IU per day. To prevent falls by strengthening bones, it is recommended to take in about 800-1200 mg per day. In order to avoid sclerosis long term consumption of 400 IU per day is recommended. To prevent all varieties of cancer Vitamin D3 1100 IU mg per day along with Calcium 1400-1500 per day should be taken by women who have had menopause. To avoid muscle pains, Vitamin D2 should be consumed. 50,000 units of per week or 400 IU per day. To prevent influenza, 1200 IU should be taken daily.
Infants: 400 IU per day.
Children: 600 IU per day
Older children and adults: Between ages 9- 70 years should take 600 IU per day. Over 70 years, 800 IU per day. Pregnant women or mothers who are breast feeding should take 600 IU per day.
Since the body’s capacity to absorb it naturally goes down with age, people need to consume higher amounts as they grow old.
The Vitamin D supplements available in the market mostly contain about 400 IU per bottle. Since adults can supplement their intake from capsules while new born babies cannot, they are administered a higher dose of it until they start consuming milk and other diary products. The various research organizations throughout the world are continuously reworking on the dosage levels and changing the limits for intake. They state that although a general intake level is recommended, it is not particular to all individuals since their lifestyle, location and dietary habits will determine their Vitamin D intake. Thus accordingly their dosage will vary.