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How Much Vitamin D Should I Take Per Day?

How Much Vitamin D Should I Take Per Day?
Puritan's Pride
Writer and expert1 year ago
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Vitamin D – aka the “sunshine vitamin” – plays many important roles in the body. Not only does vitamin D help to maintain a healthy immune system, but it also works to support bone health and plays a key role in the absorption of calcium.*

Our main source of vitamin D is from the sun, meaning that some populations sometimes struggle with getting enough sunlight to maintain sufficient levels of vitamin D – especially during winter.

When we can’t maintain our vitamin levels naturally, we usually turn to foods that are rich in the nutrients we need. Unfortunately, there aren’t many foods rich in vitamin D unless they are fortified. Fatty fish, like salmon, can provide you with a small boost of vitamin D, but people may wish to support their diet with vitamin D supplements.

As vitamin D supports bone health, growth, and development, it’s important to ensure you’re getting the right amount of vitamin D during every stage of your life.*

To help you understand how much vitamin D you should take per day, we’ve put together this guide with the recommended daily dose of vitamin D by age.

How Much Vitamin D Should I Take Per Day?

Whether through sun exposure or with the help of vitamin D supplements, discover the recommended amount of vitamin D you should get per day based on your age.

The amount of vitamin D per day for a woman vs how much vitamin D a man should get per day is the same.

0-12 months old

Babies under the age of 1 should each receive 8.5 to 10 μg per day (equivalent to 400 IU of vitamin D), as recommended by the NHS. Babies need vitamin D to support the growth and development of strong, healthy bones and teeth. Speak to your paediatrician to discuss your baby’s vitamin D intake.

1-13 years old

From childhood through to puberty, it’s recommended that children take 400-600 IU of vitamin D per day during this next phase of life. As many children tend to play outside, they can often maintain adequate levels of vitamin D from the sun; however, children who spend a lot of time indoors or living in a country with poor weather might have trouble receiving enough vitamin D.

14-70 years old

The NHS recommends that everyone aims to get 10 μg of vitamin D per day, equivalent to 400 IU, including pregnant and breastfeeding women, and people at risk of vitamin D deficiency. Although it may sound easy to get 400 IU of vitamin D per day, it can be quite difficult for those living in the UK – particularly during the winter months from October to late March when we don’t see much sun!

70 years old and above

After the age of 70, adults should consume or receive at least 800 IU of vitamin D per day. As many people within this age group are often frail, housebound, or within a care home, they are at risk of vitamin D deficiency due to limited sun exposure.


People who may be at risk of vitamin D deficiency include:

  • Breastfed infants
  • People with limited sun exposure
  • People with dark skin
  • People with IBS
  • People who have had weight loss surgery
  • 70 years old and above

You can maintain sufficient and healthy vitamin D levels with a balanced diet, sun exposure, and supplements. At Puritan’s Pride, we have a wide range of vitamin D supplements available, ranging from 2,000 IU gummy supplements to our mega-potent 10,000 IU softgels.

Discover the full range of vitamin D supplements below. Speak to your doctor to get the best advice on what potency is good for you and your health needs.

How Much Vitamin D Is Too Much?

It is possible to get too much vitamin D, especially when supporting your diet with supplements. When choosing your vitamin D supplements, make sure that you do not take more than 4,000 IU of vitamin D per day.

Children under the age of 10 should not consume more than 2,000 IU of vitamin D per day. Babies under 12 months should not take more than 1,000 IU per day.

Too much vitamin D can be harmful to your body as it can weaken the bones due to calcium build-up, as well as cause damage to your kidneys and heart.*

Always follow the advice of your GP if they suggest an alternative recommended daily dose of vitamin D per day.

* These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.
Puritan's Pride
Writer and expert
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