Calorie Intake Calculator for Vitamin D
Vitamin D Recommended Daily Allowance (RDA) and Upper Limits (UL)
| Category | Age | RDA (IU/day) | Upper Limit (UL) (IU/day) | Sources |
|---|---|---|---|---|
| Infants | 0-6 months | 400 IU | 1,000 IU | Breast milk, fortified formula |
| 7-12 months | 400 IU | 1,500 IU | Breast milk, fortified formula, Vitamin D drops | |
| Children | 1-3 years | 600 IU | 2,500 IU | Fortified milk, sunlight, fortified cereals |
| 4-8 years | 600 IU | 3,000 IU | Fortified foods, fish, sunlight | |
| Adolescents | 9-18 years | 600 IU | 4,000 IU | Fortified foods, fish, egg yolks, sunlight |
| Adults | 19-50 years | 600 IU | 4,000 IU | Fortified foods, fatty fish, mushrooms, egg yolks, sunlight |
| 51-70 years | 600 IU | 4,000 IU | Vitamin D supplements, fortified foods, sunlight, fatty fish | |
| 70+ years | 800 IU | 4,000 IU | Vitamin D supplements, fortified foods, fatty fish, sunlight | |
| Pregnant and Lactating Women | All ages | 600 IU | 4,000 IU | Fortified foods, fish, Vitamin D supplements |
| People with Risk Factors | e.g., obesity, limited sun exposure | May require higher intake | Consult a healthcare professional | Supplements, dietary adjustments |
Key Notes:
- IU: International Units. 1 mcg of Vitamin D = 40 IU.
- RDA: Recommended Dietary Allowance, the daily level of intake sufficient to meet the nutrient requirements of nearly all (97%-98%) healthy individuals.
- UL: Upper Intake Level, the maximum daily amount unlikely to cause adverse health effects.
Sources of Vitamin D:
- Dietary sources: Fatty fish (salmon, mackerel, sardines), fortified dairy products, fortified cereals, egg yolks, and mushrooms.
- Sunlight exposure: The body naturally produces Vitamin D when the skin is exposed to ultraviolet (UV) rays from the sun. Around 10-30 minutes of midday sun exposure several times per week can suffice for most people, though this varies based on location, skin color, and sunscreen use.
Deficiency and Excess:
- Deficiency: Can lead to conditions like rickets (in children) and osteomalacia (in adults). Symptoms include bone pain, muscle weakness, and an increased risk of fractures.
- Excess: High levels of Vitamin D can cause hypercalcemia (elevated calcium levels), leading to nausea, vomiting, weakness, and in severe cases, kidney damage.