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

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

Image of Caya Kerkhof
Caya KerkhofOrthomolecular Advisor

Did you know that vitamin D isn’t actually a real vitamin, but a hormone your body produces itself? At least… if you get enough sunshine! In the Netherlands, many people don’t get enough – especially in autumn and winter. And that’s exactly why the right vitamin D dosage is so important.

 

Vitamin D helps to maintain strong bones and teeth, and supports the function of your muscles and immune system. But how much do you actually need each day? And when does it make sense to take an extra supplement? In this blog, we’ll guide you through it step by step. 

What is the recommended daily amount of vitamin D?

Let’s start with the official guidelines. They’re there for a reason: they show what you need each day 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 Netherlands Nutrition Centre: 

  • Children aged 0–3: 10 micrograms (mcg) 

  • Adults up to 70: 10 mcg (for risk groups) 

  • Older adults aged 70+: 20 mcg 

  • Pregnant women and people with a tinted or darker skin tone: 10 mcg 

  • People who rarely go outside or wear covering clothing: 10 mcg 

Orthomolecular guidelines: how much vitamin D do we recommend?

Orthomolecular medicine takes a slightly different view of vitamin D. The focus here is on optimal health, not just preventing illness. The advice typically given is: 

  • Adults: 25 to 50 mcg per day (1,000–2,000 IU) 

  • Pregnant women and people with darker skin: 25 mcg 

  • In case of deficiencies or little sunlight: up to 75 mcg (3,000 IU) 

  • For older adults: sometimes temporarily 100 mcg (4,000 IU) 

So that’s higher than the standard guidelines, but it still falls within the safe upper limit of 100 mcg per day for adults, as set by the EFSA. 

Vitamin D dosage for adults, children and older adults

Each stage of life calls for a different approach: 

  • Children up to 4 years: always supplement with 10 mcg per day, because they grow quickly and their skin converts less sunlight into vitamin D. Vitamin D contributes to the normal growth and development of bones. 

  • Adults: if you spend a lot of time outdoors between April and October, you’ll probably get enough. But are you indoors a lot, is it autumn or winter, or do you have darker skin? Then supplementing is a sensible choice. 

  • Older adults (70+): the skin produces less vitamin D, and the body also processes it less efficiently. That’s why a consistent 20 mcg per day is recommended for this group.

What dosage of vitamin D is suitable during pregnancy?

During your pregnancy, a lot happens in your body. Your baby is literally building their own skeleton, and that takes quite a bit of calcium – and therefore vitamin D too.  

The recommendation is to take 10 micrograms of vitamin D daily during pregnancy. This supports not only your own immune system, but your baby’s too. If you have a deficiency or are at risk of one, a higher dose may be needed. Ask a doctor or midwife for advice.

Is 1,000 of 2,000 IU of vitamin D per day safe?

You often see it on packaging: 1,000 IU (international units), sometimes even 2,000 IU. But is that safe?   

Good news: yes, it is safe. 1,000 IU = 25 micrograms and 2,000 IU = 50 micrograms. The European Food Safety Authority (EFSA) sets the safe upper limit for adults at 100 micrograms (4,000 IU) per day. A daily dose of 1,000 or 2,000 IU is therefore safe for healthy adults and can be a smart addition when your needs are higher – such as during the winter months, with little sunlight, or if you have darker skin.

Can you get a vitamin D overdose?

Yes, it’s possible – but you’d have to take a great deal. An overdose almost always occurs due to long-term, excessively high supplement intake. Symptoms may include nausea, fatigue, headaches, or in extreme cases kidney problems.  

The safe upper limit is 100 micrograms per day. Stick to that, and choose products that are clearly tailored to it. No need to worry: you won’t get an overdose from sunlight or foods containing vitamin D/en alone.

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

Vitamin D comes in different forms:  

  • Drops: ideal for children and people who have difficulty swallowing 

  • Tablets/capsules: handy 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 (1,000 IU) is suitable for daily maintenance, while 50 mcg (2,000 IU) or 75 mcg is suitable for those looking for extra support. Always check the label and tailor the dosage to your personal situation.

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

Vitamin D is a fat-soluble vitamin. It’s therefore best taken during or after a meal that contains fats – such as avocado, nuts or yoghurt. In some supplements, vitamin D is already combined with a fat source such as olive oil. In that case, you don’t necessarily need to take it with a meal, although doing so can be a handy reminder.  

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

Good to know

Your body produces vitamin D itself through sunlight, but in the Netherlands the sun’s strength is often too low from October to March. Oily 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. Please note: taking supplements is not a substitute for a healthy lifestyle or a 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/en  

  1. Cashman, K. D., et al. (2016). Vitamin D deficiency in Europe: pandemic? Am J Clin Nutr, 103(4), 1033–1044.  

  1. 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.  

  1. Health Council of the Netherlands. (2012). Towards an adequate intake of vitamin D. Publication no. 2012/15.  

  1. 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.  

  1. 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.   

  1. Tripkovic, L., et al. (2012). Comparison of vitamin D2 and D3 supplementation. Am J Clin Nutr, 95(6), 1357–1364.  

  1. Netherlands Nutrition Centre. (n.d.). Vitamin D. Accessed on 1 April 2024 from https://www.voedingscentrum.nl/encyclopedie/vitamine-d.aspx/en -d.aspx 

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