Vitamin D is essential to maintain overall health. Aside from strengthening bones, vitamin D is also great for boosting the immune system. But do you know how much vitamin D you need daily?
In general, daily vitamin D requirements vary by age and condition. For more details, let’s check out the daily vitamin D requirement in the following article.
How Much Vitamin D Do You Need Daily
Vitamin D is stored in fat, allowing it to remain in the body for a long time. There are two types of vitamin D: vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol).
Vitamin D2 is a plant-based vitamin that can be found in several types of mushrooms.
Meanwhile, vitamin D3 is obtained from sunlight, beef liver, fish oil, salmon, tuna, and egg yolks.
In addition, you can also get the benefit of this vitamin through supplements. Vitamin D supplements are usually available in softgel, tablet, or caplet forms. The dosage is indicated in IU (International Unit) or mcg (micrograms).
Over-the-counter vitamin D supplements typically range from 400 to 5,000 IU. However, doses above 1,000 IU are considered therapy rather than supplementation. So, it is essential to consult a doctor first.
On the other hand, very high doses, such as 30,000 and 50,000 IU, can make the bones more prone to osteoporosis and fractures. The safe and recommended daily vitamin D intake according to many countries is 2,000 IU.
However, daily vitamin D requirements are not the same for adults, children, and the elderly. Here are the recommended daily vitamin D needs for each age group.
1. Daily Vitamin D Intake for Babies
Daily vitamin D intake for babies aged 0–12 months is approximately 400 IU, equivalent to 10 mcg.
Breast milk only contains 25 IU of vitamin D per liter, which is not enough to meet the baby’s vitamin D intake.
Therefore, parents should ensure their baby gets adequate sunlight exposure.
If the baby reaches 6 months old, you can provide complementary foods rich in vitamin D, such as egg yolks.
2. Daily Vitamin D Intake for Adults and Children
For children over 1 year old and adults aged 70, the recommended daily vitamin D requirements are 600 IU.
Actually, this amount can usually be met through sunlight exposure during outdoor activities.
However, in some situations, such as using sunscreen or working indoors, which limit sunlight exposure, can reduce vitamin D production.
Therefore, you can also meet sufficient vitamin D intake by consuming vitamin D-rich foods, such as milk, beef liver, tuna, and others.
3. Daily Vitamin D Intake for Older Adults
The recommended daily vitamin D intake for older adults (ages 70 and older) is higher, at approximately 800 IU.
This is due to physical changes and lifestyle factors that accompany aging.
Furthermore, older adults need higher vitamin D intake because they generally spend less time outdoors, reducing sun exposure.
Moreover, their ability to synthesize vitamin D from sunlight has declined compared with that of younger adults.
Therefore, it is highly recommended that they consume a variety of foods rich in vitamin D, such as cheese, fish, and others.
Read also: 7 Health Benefits of Sunbathing in the Morning You Should Know
Benefits of Vitamin D for the Body
Below are several benefits of vitamin D for the body, including:
1. Maintaining Bone and Dental Health
The first benefit of vitamin D is maintaining healthy bones and teeth. This is because vitamin D supports calcium absorption in the body.
Vitamin D supports bone and tooth growth in children and helps prevent osteoporosis in older adults.
For pregnant women, vitamin D can help meet calcium needs and support the baby’s bone development.
2. Boosting the Immune System
In addition to maintaining bone health, vitamin D has anti-inflammatory and antioxidant properties that can boost the immune system, nerves, and muscles. Therefore, one of the key benefits of vitamin D is its ability to boost immunity.
3. Reducing the Risk of Diabetes
Vitamin D helps the body to produce insulin hormones, which can regulate blood sugar levels. This means that vitamin D can also reduce the risk of diabetes.
4. Fighting Depression
Another benefit of vitamin D is its ability to fight depression. Studies have shown that patients with depression who maintain adequate vitamin D often experience improvement in their symptoms.
On the other hand, according to research at Cambridge University, people with low vitamin D levels are more likely to experience higher anxiety or depression.
Effects of Vitamin D Deficiency
One consequence of vitamin D deficiency is weakened bones and osteoporosis.
Moreover, vitamin D deficiency can also cause a reduced immune system and trigger the development of various diseases.
In children, they may be at risk of experiencing rickets, a bone growth disorder that may lead to weakened and bent bones.
Meanwhile, in adults, vitamin D deficiency can lead to osteomalacia, a condition in which the bones become soft and fragile, making them prone to fracture.
On the other hand, researchers have found a possible relationship between vitamin D deficiency and various conditions, such as hypertension, diabetes, cancer, and multiple sclerosis. However, further research is needed to clarify the connection.
That concludes all the explanations of the daily vitamin D requirements for different age groups.
Given the many benefits of vitamin D, ensure your body gets sufficient intake, either through diet or sunlight exposure.
Additionally, remember to meet your daily fluid needs by drinking at least 8 glasses a day.
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