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Recommended Daily Vitamin D Intake

Vitamin D is an essential nutrient for health and wellbeing. It assists the body in maintaining the correct levels of calcium and phosphorus, which are essential to bone and blood health. Vitamin D deficiencies are common, and they have been linked to health concerns including cancer, cardiovascular disease, multiple sclerosis, osteoporosis and diabetes.

The current recommendation for Vitamin D consumption is about 600 IU per day for children and adults. There are several ways to meet this recommendation. The body can produce vitamin D with the assistance of sunlight, but this is difficult in modern society because individuals are encouraged to use sunblock and avoid prolonged sun exposure. Vitamin D is found in many foods, including milk, salmon, egg yolks and beef liver. Two forms of vitamin D supplements are also available, Vitamin D2 and Vitamin D3, with Vitamin D3 believed by some experts to be the superior form due to the body’s ability to absorb it with ease.

Recommended intake levels for vitamin D are provided by the Dietary Reference Intakes (DRIs) system. In the below tables the intake levels are presented separately for men and women for different life stages.

Men

Recommended Dietary Allowances (RDA) Tolerable Upper Intake Levels (ULs)
Life Stages Age mcg/day (micrograms) Age mcg/day (micrograms)
Infancy 0 to 12 months (AI) 10 0 to 6 months 25
Childhood 1 to 13 years 15 7 to 12 months 38
Adolescence/Teenage 14 to 18 years 15 1 to 3 years 63
Adulthood 19 to 50 years 15 4 to 8 years 75
Middle Adulthood 51 to 70 years 15 9 years and above 100
Old Age Above 70 years 20

Women

Recommended Dietary Allowances (RDA) Tolerable Upper Intake Levels (ULs)
Life Stages Age mcg/day (micrograms) Age mcg/day (micrograms)
Infancy 0 to 12 months (AI) 40 0 to 6 months 25
Childhood 1 to 13 years 15 7 to 12 months 38
Adolescence/Teenage 14 to 18 years 15 1 to 3 years 63
Adulthood 19 to 50 years 15 4 to 8 years 75
Middle Adulthood 51 to 70 years 15 9 years and above 100
Old Age Above 70 years 20 9 years and above (and) Pregnant/Lactating 100
Pregnant/Lactating 14 to 50 years 15

Recommended Dietary Allowance (RDA), Adequate Intake (AI) and Tolerable Upper Intake Level (UL).

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