The ideal way to get vitamin D is through sunbathing. But unfortunately, most of us have extremely low levels of vitamin D. Therefore, it is essential to take supplements. Ideally, we should have our 25 OH vitamin D levels measured before we start supplementation. The only way to find out what your vitamin D levels are is to have a blood test.<\/p>\n
Normal levels are between 40-110 ng\/mL. 60-80 ng\/mL<\/strong> is a good level. To maintain this level once it has been reached, adults need to take 5000 IU per day, and children need to take 1000 IU for every 12.5 kilograms.<\/p>\n To increase your vitamin D level, you can also add fatty fish, fortified dairy products, and other foods rich in vitamin D<\/a> to your diet.<\/p>\n Be sure to consult your health professional about how much you should take, how often you should take it, and for how long. You can also review the general symptoms of low vitamin D levels here<\/a>.<\/p>\n In a 1997 publication, the US Food and Nutrition Board recommends 400 IU\/day for children, 200 IU\/day for adults and 400 IU\/day for the elderly.(*) The Turkish Ministry of Health recommends 400 IU vitamin D daily until the age of 1 year. Considering that vitamin D can be synthesized sufficiently from the sun in other age groups, there is no need for supplementation!<\/p>\n Parathormone levels should be suppressed in a person who takes or produces sufficient vitamin D. Gomez et al. state that secondary hyperparathyroidism is suppressed when 25(OH)D levels exceed 75 nmol\/L and that at least 3,000 IU vitamin D should be taken daily to reach this level. (**) Dawson-Hughes B (***) and Kinyamu (****) suggest that parathormone levels are suppressed after 100 nmol\/L and that 10,000 IU of vitamin D should be taken orally daily to reach this level, while Lihares (*****) recommends taking 4000 IU of vitamin D daily. Other vitamin D experts say that the vitamin D requirement should be between 4000-10,000 IU. (******)<\/p>\n To summarize, while official circles recommend 400 IU of vitamin D per day, the world's most important vitamin D experts say that the daily physiological need for vitamin D should be at least 10 times this figure, i.e. at least 4000-10,000 IU.<\/p>\n The amount of vitamin D you need each day depends on your age. Here are the recommended amounts in international units (IU):<\/p>\n People at high risk of vitamin D deficiency may need more. Check with your health care provider about how much you need.<\/p>\n * These statements are not a substitute for medical advice. Dietary supplements are not intended to diagnose, treat, cure or prevent any disease. Consult your healthcare professional for detailed information.<\/strong><\/p>\n References:<\/p>\n *Dietary Reference Intakes for Calcium, Phosphorus, Magnesium, Vitamin D, and Fluoride, Standing Committee on the Scientific Evaluation of Dietary Reference Intakes, Food and Nutrition Board, Institute of Medicine, 1997<\/a><\/p>\n ** Gomez Alonso C, Naves Diaz M, Rodriguez Garcia M, Fernandez Martin JL, Cannata Andia JB: Review of the Concept of \u201csufficiency\u201d and \u201cinsufficiency\u201d of Vitamin D. Nefrologia. 2003;23 Suppl 2:73-7<\/a><\/p>\nWHAT SHOULD THE DAILY INTAKE OF VITAMIN D BE?<\/h2>\n
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