![]() In the same study, individuals who were vitamin D deficient needed 5,000 IU to reach blood levels above 30 ng/ml. However, some studies find that the daily intake needs to be higher if you aren’t being exposed to the sun or have darker skin tones.ĭepending on who you ask, blood levels above 20 ng/ml or 30 ng/ml are considered as “sufficient” ( 23, 24). The National Institutes of Health (NIH) recommends an average daily intake of 400–800 IU, or 10–20 micrograms ( 22, 23). This is only a partial list of factors that help determine the amount of vitamin D a person needs. How much vitamin D you need depends on many factors. A deficiency in vitamin D is linked to various health problems. ![]() Vitamin D deficiency is prevalent worldwide but occurs at higher rates in specific populations. In children, a severe vitamin D deficiency can cause delays in growth and rickets, a disease where the bones become soft.įurthermore, vitamin D deficiency is linked with several cancers, type 1 diabetes, multiple sclerosis, high blood pressure, and thyroid problems ( 17, 20, 21). ![]() In adults, a vitamin D deficiency may ( 17, 18, 19): ![]() In that case, you may need to rely on your diet (or supplements) for vitamin D as well as on vitamin D that’s stored in body fat ( 15). The levels may go down during the winter months due to a lack of sufficient sunlight ( 15, 16). However, if you live far north or south of the equator, your vitamin D levels may fluctuate depending on the season. ![]() If you have access to strong sun all year, then occasional sun exposure may be enough to fulfill your vitamin D requirements. However, this rate rises to 82% in Black people and 70% in Hispanics, which systemic problems likely play a role in ( 5). However, it’s pervasive in young women, infants, older adults, and people who have dark skin ( 12, 13, 14).Ībout 42% of the U.S. Vitamin D deficiency is a problem all over the world. ![]()
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