How much vitamin D do you need as per your age?

Vitamin D is one of the most essential vitamins in the human body. It plays a vital role in many of the body’s functions. Taking vitamin D at any age is critical, but the amount you need daily depends on your age. 

In this blog post, we’ll look at how much vitamin D your body needs based on your age, and we’ll also share some tips on how to ensure you’re getting enough vitamin D in your diet and lifestyle.

Key Points

The recommended daily intake of vitamin D varies depending on your age:

• 0-12 months: 10 micrograms (mcg) or 400 international units (IU)
• 1-70 years: 15 mcg or 600 IU
• 71 years and over 20 mcg or 800 IU
• Vitamin D is essential for bone health, immune function, and cell growth and development.
• You can get vitamin D from your diet, sunlight, and supplements.
• Combining a healthy diet with regular sunlight exposure is the best way to get enough vitamin D.
• You may need to take a supplement if you are at risk for vitamin D deficiency.

Introduction

It is a nutrient that is important for bone health, the immune system, cell growth and development, and more. The amount of vitamin D you need each day depends on your age, but getting enough at every age is essential.

In this blog post, we’ll break down your vitamin D needs based on your age and share some easy-to-follow tips to help you get the most out of your daily diet and lifestyle.

Sources

The primary source is sunlight. When your skin is exposed to UVB rays from the sun, it converts a form of cholesterol into vitamin D3, which is then converted into vitamin D3 in your liver and kidneys.

How much vitamin D do you need as per your age?

It all depends on how old you are, your skin colour, how much sun you get, and how healthy you are. The Institute of Medicine (IOM) has set guidelines for how much vitamin D you should take daily.

Infants (0-12 months)

Infants need ten mcg or 400 IU of vitamin D daily. It can be obtained from breast milk, formula, or a vitamin D supplement.

Children and adolescents (1-18 years)

Kids and teens need about 15 micrograms (600 IU) of vitamin D daily. You can get it from eating fatty fish, eggs, and fortified milk. If your kids and teens are inside a lot, they might need to take vitamin D supplements to ensure they get enough.

Adults (19-70 years)

Adults need 15 mcg or 600 IU of vitamin D daily. However, adults who spend a lot of time indoors or with dark skin may need a vitamin D supplement to get enough.

Older adults (71 years and over)

Elderly adults need about 20 micrograms (or 800 IU) of vitamin D daily. It is because your body’s capacity to get vitamin D from food worsens as you age. Plus, older adults spend much more time at home, which can put them at risk for vitamin D deficiency.

How to Get Enough Vitamin D?

Combining a healthy diet with regular sunlight exposure is the best way to get enough vitamin D.

Diet

Vitamin D can be found in a variety of food sources, including:

• Fatty fish, such as salmon, tuna, and mackerel
• Eggs
• Fortified milk
• Fortified cereals
• Orange juice
• Beef liver

If you’re not getting enough vitamin D from what you eat, you might want to try taking a vitamin D supplement. They come in capsules, tablets, and liquid forms.

Sunlight exposure

The body can produce vitamin D when exposed to sunlight. However, it is essential to note that too much sun exposure can increase your risk of skin cancer.

Aim for 10-15 minutes of sun exposure daily on your face, hands, and arms without sunscreen to get enough vitamin D from sunlight exposure. If you have fair skin, you may need to limit your sun exposure to 5-10 minutes daily.

Other factors that affect vitamin D levels

• Skin type: People with dark skin have more melanin, which can block vitamin D absorption from sunlight.
• Weight: People who are overweight or obese have lower vitamin D levels.
• Medications: Certain medications like corticosteroids and antacids can interfere with vitamin D absorption.
• Medical conditions: Certain medical conditions, such as Crohn’s disease and celiac disease, can also interfere with vitamin D absorption.

How can you test your vitamin D levels?

The best way to test your vitamin D levels is by taking a blood test called 25-hydroxyvitamin D (25(OH)D). This test measures the amount of vitamin D in your blood available for use by your body.

The normal range for 25(OH)D is between 20 and 50 ng/mL (nanograms per millilitre). However, some experts suggest that the optimal content for health benefits is between 30 and 60 ng/mL.

• You have vitamin D deficiency if your 25(OH)D level is below 20 ng/mL. 
• You have vitamin D insufficiency if your 25(OH)D level is between 20 and 30 ng/mL. 
• You have vitamin D sufficiency if your 25(OH)D level is above 50 ng/mL. 
• You have vitamin D toxicity if your 25(OH)D level is above 150 ng/mL.

You can ask your doctor to order a 25(OH)D test if you have any signs or symptoms of low vitamin D levels or belong to high-risk groups. You can also request a home test kit online or from a pharmacy to check your levels.

Vitamin D Deficiency

Vitamin D deficiency is a common problem that affects people of all ages. Vitamin D deficiency symptoms can include fatigue, muscle weakness, bone pain, and frequent infections.

Talk to your doctor if you are concerned that you may be vitamin D deficient. They can test and recommend a treatment plan if necessary.

Frequently Asked Questions

Takeaway Message

Vitamin D helps your body have enough calcium and phosphorus to keep your bones and teeth healthy. It also helps your immune system and helps fight off inflammation.

The amount of vitamin D you need depends on how old you are. You can get it from eating fatty fish, eggs, cheese, and other fortified foods. You can get it from the sun, but balance it with sunscreen. You can test with a test and talk to your doctor about taking supplements if you need them.

By following these tips, you can ensure that you get enough vitamin D for your health and well-being.