How much vitamin D3 should I take daily? That’s the short answer it depends on age. But the recommended daily maintenance dosage of vitamin d3 is 400IU daily (or 10µg) as outlined in the NICE (National Institute for Health and Care Excellence) guidance. This guidance was developed to ensure that the USA and UK population has a satisfactory level of Vitamin D throughout the year, to protect musculoskeletal bone health.
Based on clinical trials and research evidence, to maintain the correct levels of 25-Hydroxyvitamin D, one or two vitamin d3 1000 IU Tablets taken per day with your main meal works well for the majority of people. Once the body has the correct levels of 25-Hydroxyvitamin D, it will flush out any that is not needed.
Is Vitamin D3 for Kids a Good for Health?
Vitamin D3 for children is essential for their development and plays a vital role in the normal growth and maintenance of their bones and immune systems. Vitamin D3 dosage guidelines and advice from Public Health England (PHE), say that adults AND children over the age of one should have 400IU (or 10µg) of vitamin D every day, especially during autumn and winter when there is less sunshine.
The NHS also advises that babies up to the age of one year need 340-400IU (or 8.5-10µg) of vitamin D a day and from one year of age, this goes up to 400IU (or 10µg) a day for children. Furthermore, the Department of Health recommends that all babies and young children aged 6 months to 5 years should take a daily supplement containing vitamin D in the form of vitamin drops, to help them to meet the requirement.
Vitamin d3 Oral Solution and Oral Drops both contain pure vitamin D3 (Cholecalciferol Oil), Sunflower Seed Oil, Orange Oil, and D-Alpha Tocopherol Acetate Oil. It’s a tasty orange flavor and the easy-to-administer syringe makes it ideal for children (or adults who don’t like taking tablets) and it can also be mixed with food and drinks.
Children 1 month to 18 years should take 0.5ml of the Vitamin D3 Oral Solution to be taken daily or as directed by your healthcare practitioner.
How Is Vitamin D3 Measured?
Now you know the Vitamin D3 daily requirements and dosages, the next big question we’re asked is how is Vitamin D3 measured. We have talked about ‘IU’ and ‘µg’ but what exactly do these stand for and more importantly what do they mean.
Vitamin D3 supplements have different strengths of Vitamin D3 and the ‘µg’ stands for micrograms. Micrograms are used to measure the biological activity of vitamins and are based on the same measure as International Units (IU) but are not equivalent. So, 1 IU is the biological equivalent of 0.025 µg cholecalciferol. The current Nutrient Reference Value of Vitamin D3 is 200 IU (5µg).
Vitamin D3 Benefits
D3 is more efficient than D2. You get vitamin D from food, supplements, and sunshine. Vitamin D is important for bone and muscle strength and immune function. It may help prevent depression, inflammatory disease, and heart disorders.
- Strengthens bones and muscles
- Boosts immunity
- Improves mood
- Reduces inflammation
- Improves heart function
Sources of D3
The U.S. Food and Drug Administration (FDA) vitamin D recommendations are:
- 600 IU (international units) for adults up to age 70
- 800 IU per day for adults over 70
Most people can handle a maximum daily intake of 4,000 IU. You can increase your vitamin D levels by:
- Taking supplements
- Getting more sunlight
- Eating more foods with a lot of D3
It’s hard to get enough D3 through diet alone. Eating more of the foods below can help.
- Beef liver
- Cod liver oil
- Egg yolks
- Fresh salmon
- Milk, fortified
It may seem odd that sunlight can give you vitamin D. It doesn’t do this directly. But it starts a chain reaction.
- Ultraviolet B rays from the sun hit your skin.
- They activate special vitamin-D receptor cells.
- That triggers a chemical reaction that makes your cells produce vitamin D3.
Getting a little sunlight every day can help you maintain your D3 levels. But it’s not the safest or most reliable way to stay healthy.
Is It Possible to Take Too Much Vitamin D3?
Too much sun exposure doesn’t result in vitamin D toxicity because of the auto-regulation mechanisms that limit the amount produced in the skin. It is also very unlikely to get too much vitamin D from food due to the amount contained even in vitamin D-rich foods. Toxicity is more likely to occur from high intakes of dietary supplements containing vitamin D, which is why we always advise that high strengths should only be taken after seeking advice from your Health Practitioner and before ordering.
Is It Safe to Take 1000 IU of Vitamin D3 Daily?
The current recommendations suggest consuming 400–800 IU (10–20 mcg) of vitamin D per day. However, people who need more vitamin D can safely consume 1,000–4,000 IU (25–100 mcg) daily. Consuming more than this is not advised, as it is not linked to any extra health benefits.
Can I Take 5000 IU of Vitamin D3 Daily?
The average intact parathyroid hormone levels were 24.2 pg/ml (D3) vs. 30.2 pg/ml (no D3). In summary, long-term supplementation with vitamin D3 in doses ranging from 5000 to 50,000 IUs/day appears to be safe.
Is it ok to Take Vitamin D3 Every day?
Current guidelines say adults shouldn’t take more than the equivalent of 100 micrograms a day. But vitamin D is a ‘fat-soluble’ vitamin, so your body can store it for months and you don’t need it every day. That means you could equally safely take a supplement of 20 micrograms a day or 500 micrograms once a month.
Can Take Too Much Vitamin D3 Hurt You?
Large doses of vitamin D (such as more than 4,000 IU a day) should be taken only under the advice of your health care provider. Taking too much supplemental vitamin D can be toxic in rare cases. It can lead to hypercalcemia, a condition in which too much calcium builds up in the blood.
Are There Any Side Effects to Taking Vitamin D3?
Tell your doctor right away if any of these signs of high vitamin D/calcium levels occur: nausea/vomiting, constipation, loss of appetite, increased thirst, increased urination, mental/mood changes, and unusual tiredness. A very serious allergic reaction to this drug is rare.
What is the Best Time of Day to Take Vitamin D3?
For this reason, it’s recommended to take vitamin D supplements with a meal to enhance absorption. According to one study in 17 people, taking vitamin D with the largest meal of the day increased vitamin D blood levels by about 50% after just 2–3 months.