Vitamin D3 Dosage Calculator
Here is a comprehensive table that outlines key information about Vitamin D3 dosage, benefits, and recommended intake:
| Category | Information |
|---|---|
| Vitamin D3 (Cholecalciferol) | A form of Vitamin D produced by the skin in response to sunlight. |
| Main Function | Supports calcium absorption, bone health, immune function, and mood regulation. |
| Natural Sources | Sunlight, fortified foods, fatty fish (salmon, mackerel), egg yolks. |
| Recommended Daily Allowance (RDA) | Depends on age, weight, and health status (see below for specifics). |
| Deficiency Symptoms | Fatigue, bone pain, muscle weakness, mood changes, and immune dysfunction. |
| Upper Tolerable Limit | 4,000 IU (for most adults); higher doses may be recommended in specific cases under medical supervision. |
| Toxicity Symptoms (Overdose) | Hypercalcemia (high calcium levels), kidney stones, nausea, and confusion. |
| Forms Available | Capsules, tablets, liquids, softgels, sprays, and combined with calcium or other vitamins. |
| Measurement Unit | International Units (IU) or micrograms (mcg). 1 microgram = 40 IU. |
Recommended Daily Dosage by Age Group
| Age Group | RDA (IU/day) | Upper Limit (IU/day) |
|---|---|---|
| Infants (0-12 months) | 400 IU | 1,000-1,500 IU |
| Children (1-8 years) | 600 IU | 2,500-3,000 IU |
| Adolescents (9-18 years) | 600 IU | 4,000 IU |
| Adults (19-70 years) | 600 IU | 4,000 IU |
| Adults (70+ years) | 800 IU | 4,000 IU |
| Pregnant or breastfeeding women | 600 IU | 4,000 IU |
Supplementation Guidelines
- Mild Deficiency: 1,000–2,000 IU/day.
- Moderate Deficiency: 2,000–5,000 IU/day.
- Severe Deficiency: 5,000–10,000 IU/day, under medical supervision.
- Maintenance after correction: 1,000–2,000 IU/day.
Factors That Increase Vitamin D3 Needs
- Limited sun exposure (living in northern latitudes, staying indoors).
- Darker skin tone (melanin reduces vitamin D synthesis).
- Age (older adults have reduced skin synthesis).
- Obesity (Vitamin D gets stored in fat cells).
- Medical conditions (e.g., kidney disease, malabsorption syndromes).