How much vitamin D do we need?

How much vitamin D do we need?

May 15, 2019

Created by Razan Shwayhat


Vitamin D was mostly known for its benefits on healthy bones. But recent studies showed evidence of the importance of Vitamin D in many health issues. Increased risk of type 1 diabetes and high blood pressure, and some cases of cancers have been linked with low levels of Vitamin D.

Since there are not many food sources of Vitamin D and our main source may be the sun yet we are afraid of the UV light exposure most people end up Vitamin D deficient! and supplements may be the life-saver. But, wait and make sure you check your blood levels of Vitamin D before taking any supplements.

Optimum levels of total Vitamin D ranges between 25-50ng/ml and less than 10 is a severe deficiency. If you have been tested positive for vitamin D deficiency, supplements may be required to help you lift up your levels.

Choosing the best kind and correct dosage is also important. Supplements that contain vitamin D3 (cholecalciferol) is absorbed better and can raise the blood levels of vitamin D better.

Dosage of vitamin D depends on the age and the deficiency level also depends on the skin colour and health status. According to the National Institutes of Health (NIH), the daily Adequate Intake (AI) for adults under the age of 50 is 5 mcg (200 IU) daily and People 50 to 70 years old should get 10 mcg daily (400 IU) daily, and those over 70 should get 15 mcg daily (600 IU). Check with your doctor before taking any supplements and do the test again the levels when you finish the supplements to make sure you have reached the optimum levels or you need additional supplements.

To maintain good levels of vitamin D, include some eggs, salmon and sardines in your menu as they contain good amounts of Vitamin D, also expose your hands and feet to direct sunlight between 11 am and 3 pm 2-3 times daily for a short time (around 10-15minutes) can help keep good levels of vitamin D.