Age-Appropriate Intake of Organic Vitamin D: How Much Do You Need?

A simple but essential truth: Vitamin D is a vital nutrient for your health.

It helps your body absorb calcium and phosphorus, which are important for your bones. It also boosts your immune system and protects you from numerous diseases.

But many people don’t get enough vitamin D, which can cause problems like weak bones, muscle pain, infections, and chronic diseases.

So, how much organic vitamin D do you need for your age? And from where can you get it?

Let’s find out!

What Does Vitamin D Do for You?

Vitamin D is not just a vitamin but also a hormone that affects many parts of your body. Some of the main vitamin D benefits are to:

Help your body absorb calcium and phosphorus from your food. These minerals are essential for your bone health. They make your bones strong and prevent fractures.
Support your immune system and help you fight infections and inflammation. It also minimizes the chances of developing autoimmune conditions, whereby your immune system mistakenly attacks your own cells.
Improve your muscle function and strength. It helps your muscles use calcium and prevents muscle loss. It also reduces your risk of falls and injuries.
Regulate your blood pressure and blood sugar. It helps your heart and blood vessels work well and prevents calcification of your arteries. It also helps your pancreas make insulin and keeps your blood sugar stable.

How Much Organic Vitamin D Do You Need for Your Age?

Unfortunately, there is no one-dose-fits-all amount. Unlike other vitamins, taking too much can negatively affect your body (over 4,000 international units [IU] per day).

Vitamin D deficiency can cause symptoms like bone pain, muscle weakness, infections, and chronic diseases.

However, vitamin D toxicity can cause nausea, vomiting, constipation, weakness, and kidney problems.

The amount of vitamin D you need depends on age, health status, and more. To maintain a normal level of vitamin D in your bloodstream, it is recommended to consume a specific amount of this nutrient daily, which is known as the recommended daily intake (RDI).

The RDI of organic vitamin D for different age groups is:
- Infants 0–12 months: 10 mcg (micrograms) [400 IU]
- Children 1–18 years: 15 mcg [600 IU]
- Adults 19–70 years: 15 mcg [600 IU]
- Adults >70 years: 20 mcg [800 IU]
- Pregnant and breastfeeding women: 15 mcg [600 IU]
But these values may not be enough for everyone. Some people may need more vitamin D if they have certain conditions, such as obesity, kidney disease, malabsorption, infections, or diseases like osteoporosis.

You should talk to your doctor before taking any vitamin D supplements and check your blood level of vitamin D regularly.

What Can You Get From Vitamin D?

There are three main ways to get vitamin D: sunlight, food, and supplements.

Sunlight

Sunlight is the best source of organic vitamin D. When your skin is exposed to the sun’s UVB rays; it makes vitamin D naturally.

But you need to be careful with sunlight. Overexposure to the sun can cause sunburn and skin cancer. Too little sun exposure can cause vitamin D deficiency.

The amount of sun exposure you need depends on many factors, like the time of day, season, location, cloud cover, air pollution, sunscreen use, clothing, and skin color.

Food

Food is another natural vitamin D source. But there are not many foods that have vitamin D naturally.

Some foods that have vitamin D are oily fish (like salmon, sardines, herring, and mackerel), egg yolks, mushrooms, and dairy products. Some foods are fortified with vitamin D, such as cereals, fat spreads, and juices.

But it may be hard to get enough vitamin D from food alone, as most foods have very little vitamin D.

Supplements

Supplements are a convenient and reliable way to get enough organic vitamin D, especially if you don’t get enough sun exposure or eat correctly.

Supplements can provide either vitamin D2 or D3, but vitamin D3 may be more effective and preferable.

How to Boost Your Vitamin D Intake and Improve Your Health

Get enough sun exposure but not too much. A general rule is to expose your arms and legs for 5–30 minutes between 10 a.m. and 3 p.m. at least twice a week.
Eat foods that are rich or fortified with natural vitamin D.
Take an organic vitamin D supplement if you are at risk of deficiency or have low blood levels of vitamin D.

Where to Get High-Quality Organic Vitamin D Supplements?

Are you looking for a high-quality, organic, and vegan-friendly vitamin D supplement? Try Pharmvista Gummy Vitamin D3.

This supplement provides organic vitamin D3 per gummy in a delicious and convenient form. It is made from natural sources without synthetic chemicals or additives.

It is also certified by USDA Organic and Vegan Action for quality and purity.