Important note: If you regularly take vitamin D in form of a dietary supplement, for low vitamin D intake you should additionally take 100 mcg of vitamin K2 daily or, if you take 5,000 IU of vitamin D or more per day, take 200 mcg of vitamin K2 additionally each day, to ensure that calcium absorbed by vitamin D is not deposited in the arteries. But if you follow the above dosage and have your 25(OH)D tested after 3 months, you'll see how easy it can be to get your vitamin D levels into the optimal range. There are numerous recommendations which make taking vitamin D unnecessarily complicated. For these individuals, the exposure to sunlight means the body produces sufficient vitamin D in the skin. This dose can be taken daily throughout the year, except for individuals who spend 15-20 minutes in the sun (exposing at least the naked upper body to the sun, preferably the whole body) during the early afternoon three times or more per week. Since this recommendation for vitamin D lies within the safe zone and this dose has never resulted in side effects, it can be taken without requiring a blood test. This dose is recommended by experts in order to achieve the optimum 25(OH)D value of 60 ng/ml and permanently maintain this level. Take the following daily vitamin D dose as a dietary supplement:īabies up to the first year……….400 IU Children one year and up……….1000 IU Adolescents……….……….………….1000 IU per 12 kilograms of bodyweight Adults……….……….……………………5000 IU* Pregnant women……….……….….4000 IU bis 6000 IU * based on an average body weight of 70 kilogram Optimum vitamin D dosage without blood test There are two ways you can optimize your vitamin D levels to fully benefit from the health benefits of this essential vitamin. Ho much vitamin D should you take per day?
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