How much vitamin D do you need per day? All about the right dosage of vitamin D

Did you know that vitamin D is not actually a true vitamin, but a hormone that your body produces itself? At least... if you get enough sun! In the Netherlands, many people don't get enough of it – especially in autumn and winter. And that's precisely why the right dosage of vitamin D is so important.

Vitamin D helps maintain strong bones and teeth, supports muscle function and your immune system. But how much do you actually need per day? And when is additional supplementation advisable? In this blog, we guide you step by step.

What is the recommended daily amount of vitamin D?

Let's start with the official guidelines. They exist for a reason: they indicate what you need daily to keep your vitamin D levels up. The recommended daily amount (RDA) varies by age and situation. These are the general guidelines from the Health Council and the Nutrition Centre:

• Children 0-3 years: 10 micrograms (mcg)
• Adults under 70 years: 10 mcg (for risk groups)
• Elderly from 70 years: 20 mcg
• Pregnant women and people with a tinted or dark skin: 10 mcg
• People who spend little time outdoors or wear covering clothing: 10 mcg

Orthomolecular guidelines: how much vitamin D do we advise?

Orthomolecular medicine views vitamin D slightly differently. Here, the emphasis is on optimal health, not just on preventing disease. The advice generally given here is:

• Babies and children: 10 mcg per day
• Adults: 25 to 50 mcg per day (1000 – 2000 IU)
• Pregnant women and people with a dark skin: 25 mcg
• In case of deficiencies or little sunlight: up to 75 mcg (3000 IU)
• For the elderly: sometimes temporarily 100 mcg (4000 IU)

This is higher than the regular guidelines, but remains within the safe upper limit of 100 mcg per day for adults established by the EFSA.

Vitamin D dosage for adults, children and the elderly

Each life stage requires a different approach:

• Children up to 4 years: always supplement with 10 mcg per day, because they grow quickly and their skin converts little sunlight into vitamin D. Vitamin D contributes to normal growth and development of bones.
• Adults: if you spend a lot of time outdoors between April and October, you're probably getting enough. But if you stay indoors a lot, it's autumn or winter, or you have a dark skin? Then supplementation is wise.
• Elderly (70+): the skin produces less vitamin D, and the body also processes it less effectively. Therefore, 20 mcg per day is structurally recommended for this group.

What dosage of vitamin D is suitable during pregnancy?

A lot happens in your body during pregnancy. Your baby literally builds its own skeleton, and that requires a lot of calcium – and thus also vitamin D.

The recommendation is to take 10 micrograms of vitamin D daily during pregnancy. This supports not only your own resistance but also that of your child. In case of a deficiency or risk of it, a higher dosage may be necessary. Seek advice from a doctor or midwife on this.

Is 1000 or 2000 IU of vitamin D per day safe?

You often see it on packaging: 1000 IU (international units), sometimes even 2000 IU. Is that safe?

Good news: yes, it is safe. 1000 IU = 25 micrograms and 2000 IU = 50 micrograms. The European Food Safety Authority (EFSA) sets the safe upper limit for adults at 100 micrograms (4000 IU) per day. A daily dosage of 1000 or 2000 IU is therefore safe for healthy adults and can be a smart supplement in times of increased need – such as in the winter months, with little sunlight or dark skin.

Can you overdose on vitamin D?

Yes, you can – but you would have to take a lot. An overdose almost always results from prolonged excessive supplement intake. Symptoms can include nausea, fatigue, headache, or in extreme cases, kidney problems.

The safe upper limit is 100 micrograms per day. Stick to that, and choose products that are clearly aligned with it. Don't worry: you won't overdose from sunlight or food containing vitamin D alone.

Vitamin D drops and supplements: what dosage should you take?

Vitamin D comes in various forms:

• Drops: ideal for children and people who have trouble swallowing
• Tablets/capsules: convenient for daily use
• Sprays: quick and effective, especially at a higher dosage

When choosing, pay attention to the amount of IU or mcg per dose. A supplement of 25 mcg (1000 IU) is suitable for daily maintenance, while 50 mcg (2000 IU) or 75 mcg is suitable for those seeking more support. Always check the label and adjust the dosage to your personal situation.

Unsure about the right dosage? Check here what suits you

Because the ideal amount of vitamin D varies for everyone, we have compiled a handy decision aid for you below.

Mini-check "little time outdoors"

You probably don't spend enough time outdoors for vitamin D if 2 or more of these points are true:

• You mainly work indoors (office/shop/home)
• You are mainly outdoors before 11:00 or after 17:00
• You often wear covering clothing or sunscreen
• You hardly spend time in the sun in summer and winter

When is the best time to take vitamin D: morning or evening?

Vitamin D is a fat-soluble vitamin. It is best taken during or after a meal containing fats – such as avocado, nuts or yogurt. In some supplements, vitamin D is already combined with a fat source like olive oil. Then you don't necessarily have to take it with a meal, but it can be a handy reminder.

Our tip: make it part of your regular routine – for example, during breakfast.

Good to know

Your body produces vitamin D through sunlight, but in the Netherlands, the sun's strength is often too low from October to March. Fatty fish, eggs, and fortified products contain some vitamin D, but usually not enough. Supplements are a safe and effective addition – choose a form and dosage that suits you. Note: the use of supplements is no substitute for a healthy lifestyle or varied diet.

Sources

1. Bischoff-Ferrari, H. A., et al. (2005). Fracture prevention with vitamin D supplementation: a meta-analysis. JAMA, 293(18), 2257–2264. https://doi.org/10.1001/jama.293.18.2257
2. Cashman, K. D., et al. (2016). Vitamin D deficiency in Europe: pandemic? Am J Clin Nutr, 103(4), 1033–1044.
3. EFSA Panel on Dietetic Products, Nutrition and Allergies. (2012). Scientific Opinion on the Tolerable Upper Intake Level of vitamin D. EFSA Journal, 10(7), 2813.
4. Health Council. (2012). Towards an adequate intake of vitamin D. Publication no. 2012/15.
5. Holick, M. F., et al. (2011). Evaluation, treatment, and prevention of vitamin D deficiency: an Endocrine Society clinical guideline. J Clin Endocrinol Metab, 96(7), 1911–1930.
6. Mason, C., et al. (2016). Effect of vitamin D supplementation timing on serum 25(OH)D levels. J Clin Nutr Res, 5(3), 185–190.
7. Tripkovic, L., et al. (2012). Comparison of vitamin D2 and D3 supplementation. Am J Clin Nutr, 95(6), 1357–1364.
8. Nutrition Centre. (n.d.). Vitamin D. Accessed on 1 April 2024 from https://www.voedingscentrum.nl/encyclopedie/vitamine-d.aspx -d.aspx