Vitamin D
Also known as Cholecalciferol (D3), Ergocalciferol (D2), Calciferol
Vitamin D is a fat-soluble vitamin that the body can also make in skin exposed to sunlight. It is essential for calcium absorption and for building and maintaining strong bones.
The recommended intake sits at about 15% of the level considered the safe daily ceiling, leaving comfortable headroom.
Why it matters
What it does in your body
- Calcium and phosphate absorption
- Bone growth and maintenance
- Muscle function
- Immune function
- Cell growth regulation
By age, sex, and life stage
How much you need
Values are RDA except infant values, which are Adequate Intake (AI). Amounts are shown in mcg; 1 mcg equals 40 IU, so the adult RDA of 15 mcg equals 600 IU. RDAs assume minimal sun exposure.
Recommended intake across life
in mcg/dayBars scale to the highest recommendation shown. Where men and women differ, both values are listed.
Full reference table
| Life stage | Male | Female |
|---|---|---|
| Infants 0-6 mo | 10 (AI) | 10 (AI) |
| Infants 7-12 mo | 10 (AI) | 10 (AI) |
| Children 1-3 | 15 | 15 |
| Children 4-8 | 15 | 15 |
| Children 9-13 | 15 | 15 |
| Teens 14-18 | 15 | 15 |
| Adults 19-50 | 15 | 15 |
| Adults 51-70 | 15 | 15 |
| Adults 71+ | 20 | 20 |
| Pregnancy | n/a | 15 |
| Lactation | n/a | 15 |
Values in mcg/day. AI marks an Adequate Intake, used when there is not enough evidence for a formal recommendation.
What moves the number
What changes your needs
Age
Needs are steady through most of adult life, then rise from 15 mcg to 20 mcg after age 70 because aging skin makes less vitamin D and bone loss accelerates.
Sex
Recommended intakes are the same for men and women at every life stage.
Body weight / size
Requirements are not scaled to body weight, but people with obesity may need more because vitamin D is sequestered in fat tissue and less available to the body.
Pregnancy and lactation
Needs stay at 15 mcg during pregnancy and lactation, the same as for other adults of reproductive age.
Running low
Signs you might not get enough
Most at risk: Breastfed infants not given supplements, older adults, people with limited sun exposure or darker skin, people with fat-malabsorption conditions, and people with obesity or a history of gastric bypass surgery.
Too much
Can you get too much?
Toxicity is caused only by high-dose supplements, never by sun exposure or food. It leads to hypercalcemia, which can cause nausea, kidney damage, and soft-tissue calcification. Adverse effects are generally linked to blood levels above 125 nmol/L (50 ng/mL).
Where to get it
Best food sources
The bottom line
Few foods naturally contain much vitamin D, so fortified foods, sensible sun exposure, and often a supplement help most people reach the recommended 15 mcg (600 IU) per day. Keep total supplement intake below the 100 mcg (4000 IU) upper limit.
Track vitamin d automatically
Vitamin D is one of the 92 nutrients Vora reads from a photo of your meal, so you can see where you stand without weighing or logging by hand.
Sources and method
The recommended intakes, upper limits, and food-source amounts on this page come from the primary references below. Numbers were checked against the current NIH Office of Dietary Supplements fact sheets and the Institute of Medicine (now the National Academies) Dietary Reference Intakes.
- NIH Office of Dietary Supplements, Vitamin D Fact Sheet for Health Professionals
- Institute of Medicine (NASEM), Dietary Reference Intakes for Calcium and Vitamin D
This page is for general education, not medical advice. Reference intakes are population averages for healthy people and do not replace guidance from your doctor or a registered dietitian, especially if you are pregnant, managing a health condition, or considering supplements.