Mayo Clinic recommends that adults consume at least the recommended daily dose of 600 IU. However, 1,000 to 2,000 IU per day of vitamin D in supplement form are generally safe, should help people achieve an adequate level of vitamin D in their blood, and may have additional health benefits. Taken at appropriate doses, vitamin D is generally considered safe. Up to 42% of the adult U.S.
population has low levels of vitamin D, which can cause health problems (1, 2, 3, 4,. Many people worry that they may be taking too much vitamin D, but thankfully, if they follow the dosage indicated on the package (which this man clearly didn't), they have nothing to worry about; vitamin D supplements are generally considered safe when taken at the right doses. When it comes to vitamin D supplements, doses need to be personalized and a high dose isn't necessary for everyone. You have a condition that prevents vitamin D from being absorbed in the intestine (such as inflammatory bowel disease or celiac disease).
Egg yolks also contain small amounts and, in some countries, milk and cereals are fortified with vitamin D (3). The Vitamin D Council recommends taking between 1000 and 2000 IU (25 to 50 mcg) of vitamin D a day, and some experts believe that even larger amounts may be needed. This is according to most medical expert societies, but the amount recommended by the FDA is 20 mcg per day, or 800 IU (1 mcg of vitamin D equals 40 IU). If you don't get enough vitamin D from exposure to sunlight and from food, you may need to take a supplement.
Taking a multivitamin can give you the benefits of vitamin D along with a whole host of other nutritionally essential vitamins and minerals, as well as several other valuable nutrients. Good sources of vitamin D include fatty fish, such as salmon and tuna, egg yolks, and fortified dairy products. People with naturally darker skin tones are more likely to experience vitamin D deficiency, as vitamin D levels tend to be lower naturally. This is especially important if you are taking other medications, as vitamin D can interact with some medications.
If your doctor suspects that you're not getting enough vitamin D, a simple blood test can check the levels of this vitamin in your blood. The main sources of vitamin D are sunlight, fatty fish, egg yolks, fish liver oils, fortified foods, and supplements. There is not much difference between vitamin D3 and simply vitamin D, since they are all known as vitamin D. The results of a preliminary study conducted by Life Extension suggest that vitamin D may be better absorbed in a soft capsule than in a capsule; however, more studies are needed.
