In this post, we will answer most of the common questions related to vitamin d3, specifically “how much vitamin d3 should I take daily?”
The poor bone density that is caused by vitamin D deficiency, results in a health issue called osteoporosis and fractures.
Also, vitamin D deficiency can be a reason for children suffering from soft and bend bones.
And, a shortage of vitamin D brings about osteomalacia in adults, that is brittle bones and muscle weakness.
For this reason, taking vitamin d3 supplements or adding natural sources of vitamin d, such as fatty fish, beef liver, and egg yolks to your diet, helps prevent the vitamin d deficiency.
In addition, vitamin D has serious anti-inflammatory consequences and lowers the risk of cancer such as colorectal cancer.
Ok, let’s get back to the point, how much vitamin d3 I should take daily?
How much vitamin d should I take if I’m deficient?
You should take at a minimum of 4,000 IU daily to prevent or treat vitamin D insufficiency.
That amount can come from both natural sources such as food and sun exposure, and supplements.
But, on the other side, can taking too much vitamin D harm you?
Yes, taking too much, such as excess of 10,000 IU a day, cause vitamin D intoxication.
For that reason, some side effects are likely to happen, for instance,
- Repeated urination
How much vitamin d3 should I take daily for osteoporosis?
The suggestion of The National Osteoporosis Foundation (NOF) for taking vitamin d3 daily for Osteoporosis is,
- 800 to 1000 IU for people over 50
- 400 to 800 IU for people younger than 50
How much vitamin d3 should I take daily when pregnant?
It is recommended that a pregnant woman should take 400 to 600 IU of vitamin D daily.
Indeed, the UK department of health suggests 400 IU/day during pregnancy.
But it is highly recommended to ask for your doctor’s advice.
When should I take vitamin d3?
Studies show that taking v. D supplements with your meal can result in the best absorption.
Also, vitamin D interferes with melatonin. As a result, taking in the evening may disturb the quality of sleep and cause sleep difficulties.
For this reason, it is recommended to take it in the morning with your breakfast.
“Vitamin D Deficiency,” June 12, 2020. https://medlineplus.gov/vitaminddeficiency.html
Nair, R., & Maseeh, A. (2012). Vitamin D: The “sunshine” vitamin. Journal of pharmacology & pharmacotherapeutics, 3(2), 118–126. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3356951/
Marcinowska-Suchowierska, E., Kupisz-Urbańska, M., Łukaszkiewicz, J., Płudowski, P., & Jones, G. (2018). Vitamin D Toxicity-A Clinical Perspective. Frontiers in endocrinology, 9, 550. https://doi.org/10.3389/fendo.2018.00550
Sunyecz J. A. (2008). The use of calcium and vitamin D in the management of osteoporosis. Therapeutics and clinical risk management, 4(4), 827–836. https://doi.org/10.2147/tcrm.s3552