How Much Vitamin D Should I Take Daily?

Researchers are uncovering more benefits of Vitamin D all the time. Perhaps you have considered taking supplements of Vitamin D. Vitamin D is usually added into most brands of over the counter daily vitamins that are purchased at a local pharmacy. Checking the label carefully will let you know exactly how much of each nutrient you are taking with each dose. How do you know if you are getting enough? Have you wondered if you should take even more supplements of this vitamin?

Vitamin D is only contained naturally in a few foods but there are several foods which are fortified with it to ensure we get enough in our diet. However, with most recent research findings many are saying that we are still not getting enough.

Vitamin D plays a very important role in our bodies. It helps with bone development and growth as well as aids the immune system and helps with cell growth and health. It can help reduce inflammation and also protects against several major diseases.

Children up to one year old should get at least 400 IU of the nutrient each day. Most infant formula is fortified but supplements may be needed for babies that are breast fed only. From one year to 13 years of age it is suggested that 600 IU be consumed daily. Again this amount is usually the minimum which is contained in daily vitamins. Teens and adults up to 70 years old should get at least 600 IU daily. After 70 the recommended amount increases to 800 IU.

While consuming adequate amounts of the nutrient can guard against conditions such as osteoporosis, rickets and even some forms of cancer there is also a risk of getting too much. This is usually a very rare occurrence. Toxicity can occur if too much is consumed. This can lead to symptoms such as irregular heartbeats, weight loss and even anorexia.

To help prevent people from getting too much, the medical field has established some upper limits. These amounts are the most that should be taken to prevent complications from excessive amounts in the blood. Babies up to 6 months should not take more than 1,000 IU a day. Over 6 months to one year of age the maximum should be 1,500 IU. For children from 1 to 3 years old no more than 2,500 IU should be consumed. From 4 to 8 years the max is 3,000 IU. For children and adults over 9 years old the recommended amount is 4,000 IU.