Understanding the Recommended Daily Intake of Vitamin D for Various Age Groups
This chat session provides detailed guidelines on the recommended daily intake of vitamin D for different age groups, including infants, children, teens, adults, seniors, and pregnant or breastfeeding women. It also highlights recommendations from health organizations like The Endocrine Society and Mayo Clinic.
How much vitamin D should I take?
The recommended daily intake of vitamin D varies depending on age and health status:
- Infants (0-12 months): 10 micrograms (400 IU) per day1.
- Children (1-13 years): 15 micrograms (600 IU) per day1.
- Teens (14-18 years): 15 micrograms (600 IU) per day1.
- Adults (19-70 years): 15 micrograms (600 IU) per day1.
- Adults (71 years and older): 20 micrograms (800 IU) per day1.
- Pregnant and breastfeeding women: 15 micrograms (600 IU) per day1.
Some health organizations suggest higher daily intakes for certain individuals:
- The Endocrine Society recommends up to 1,500-2,000 IU per day for adults to maintain sufficient vitamin D levels2.
- Mayo Clinic suggests that 1,000-2,000 IU per day is generally safe for most adults3.
It's important to discuss with a healthcare provider before starting any supplementation, especially for those with specific health conditions or unique dietary needs3.
Footnotes
How much melatonin is too much
Melatonin is generally considered safe for short-term use; however, the optimal dosage can vary by individual. Typical dosages range between 0.5 mg to 5 mg taken about 30 minutes to an hour before bedtime1.
- Short-Term Insomnia in Adults: The usual dose is 2 mg of slow-release melatonin taken 1 to 2 hours before bedtime2.
- Jet Lag: Typically, 3 mg of melatonin is recommended, but doses can go up to 6 mg if needed2.
- Children: Lower doses are recommended for children, often starting from 0.5 mg to 1 mg, and can go up to 3 mg3. Always consult a healthcare provider before giving melatonin to children.
What is considered too much?
Taking higher doses than recommended can be counterproductive and may lead to side effects such as daytime drowsiness, dizziness, headaches, and mood changes4. Higher doses (above 5 mg) do not necessarily improve sleep and could lead to an increased risk of adverse effects4:
- For Adults: It is generally advised to keep the dosage below 10 mg per day. Doses above 10 mg may increase the risk of harmful effects without additional benefits in sleep improvement4.
- For Children: Consult with a healthcare provider for appropriate dosing.
Serious side effects may include:
- Worsening of seizures,
- Changes in heart rate and blood pressure,
- Decrease in glucose tolerance,
- Possible drug interactions for people taking medications for seizure disorders, antidepressants, or blood thinners5.
Always discuss with a healthcare provider before starting melatonin supplements, especially for long-term use or if you have underlying health conditions5.
Footnotes