Best Dose of Vitamin D
Babies from birth to one year need 8.5 to 10 micrograms of vitamin D daily. All individuals over the age of one year (children, adults, and older persons) need 10 micrograms of vitamin D per day, including pregnant and lactating women and individuals with vitamin D deficiency. This vitamin can be obtained every year from the month of April to the month of September by sitting in the sun for 15-20 minutes daily by wearing fewer clothes. In other months of the year, this vitamin is obtained through diet or supplements. If you do not sit in the sun, then you should also take a vitamin D-rich diet or supplements during the period from April to September to get the said amount of Vitamin D.
The word “microgram” is represented by the Greek symbol μ. The amount of vitamin D in the packaging of supplements is sometimes listed in IU (International Unit), which makes it difficult to determine exactly how many micrograms it is due to a lack of information. One microgram contains 40 IU. If the packaging of a dietary supplement has 400 IU of vitamin D per tablet, it means that each tablet contains 10 micrograms of vitamin D.
Vitamin D is a fat-soluble vitamin that the human body can store for months. Vitamin D supplementation can be taken by a person for some time up to a maximum of 20 to 25 micrograms in a day, but this quantity should be taken after consulting a doctor.
Disadvantages of taking too much vitamin D
Excessive intake of vitamin D supplements over a long period of time can lead to “hypercalcemia” disease when too much calcium builds up in the human body. Bones can become weak, heart and kidneys can also be damaged. Therefore, excessive intake of vitamin D supplements should not be taken for a long time. Whenever you consume vitamin D supplements in excessive amounts, a doctor must be consulted before consuming them.