Vitamin D3 is an essential vitamin that helps the body absorb calcium and phosphorus. It also helps to maintain strong bones and teeth. Vitamin D3 can be found in food sources such as fatty fish, eggs, and fortified milk. However, the best way to get vitamin D3 is through exposure to sunlight. The body produces vitamin D3 when the skin is exposed to ultraviolet B (UVB) rays from the sun.
The amount of vitamin D3 that a person should take each day depends on several factors, including age, health status, and level of sun exposure. The Institute of Medicine’s Food and Nutrition Board recommends that adults aged 19-70 years old should consume 600 IU (15 mcg) of vitamin D3 per day. However, people who have limited sun exposure or are at risk for vitamin D deficiency may need to take more than this amount. For example, older adults or those with dark skin may need up to 800-1000 IU (20-25 mcg) per day. People with certain medical conditions such as Crohn’s disease or celiac disease may also need higher doses of vitamin D3.
If you are unsure about how much vitamin D3 you should take each day, speak with your healthcare provider. They can help you determine the right dose for your individual needs based on your age, health status, and level of sun exposure.