How Much Do You Need Vitamin D?

Up until recently, vitamin D was considered one of the vitamins that could be toxic, so safe intake limits were set very low, or about 200 IU to 600 IU a day, depending on age. But all the studies showing vitamin D lowers risk for everything from muscle pain to depression have used amounts fair in excess of what people typically consume and, in many cases, much more than the current daily recommendations. As a result, many experts are calling for a change in the recommendations, which were set back in 1997 and are considered outdated and too restrictive.

According to researchers at Harvard, a supplement containing 1,000 IU a day would be helpful the vast majority of Americans. The likelihood of toxicity at this dose is nonexistent. Hey, fair-skinned people’s bodies can manufacture 15,000 IU or more in as little as 30 minutes of unprotected sunbathing in the middle of July, so 1,000 IU is a pretty safe dose to consider! Of course, you should always consult your physician before taking any supplement, but for people living in the north or anyone over the age of 50, some type of vitamin D supplement is well worth pondering.

As with any nutrient, just because some is good doesn’t mean more is better. Vitamin D is a ft-soluble vitamin, which means the body doesn’t get rid of it when it is in excess, but rather stores it for future use. Build up too high a store and you could end up with kidney stones or even start stockpiling calcium in your heart or arteries, places that shouldn’t be hardened with bone minerals!

You can play on the safe side and have your level of this vitamin measured next time you are going in for a blood draw anyway. Ask to be tested for 25-hydroxy Vitamin D. A value below 20 nanograms is low, 20 to 30 nanograms is borderline and 30 to 50 nanograms is optimal. Have the test in November, because if you are low then, it is a sure thing you’ll be full-blown deficient by spring.