Vitamin D Requirements
The average daily amount of vitamin D estimated to meet the requirements of 50 percent of healthy individuals, also called the Estimated Average Requirement (EAR) for vitamin D, is 10 μg per day for all individuals older than 1 year.
The recommended dietary allowance (RDA) for vitamin D, presented in the table below, is however slightly higher than the EAR. The vitamin RDA is the amount of vitamin D required to stay healthy.
Please note that the RDA below is based on the cholecalciferol (vitamin D3) form and assumes minimal sunlight exposure. 1 μg of vitamin D3 is equal to 40 IU.
Table 2: Dietary Reference Intakes (DRIs): Recommended Dietary Allowances (RDA) for vitamn D.
Age, gender, life stage group | RDA Vitamin D3 μg per day |
---|---|
Infants | |
0–6 mo | 10 |
7–12 mo | 10 |
Children | |
1–3 years | 15 |
4–8 years | 15 |
Adult Men | |
9–13 years | 15 |
14–18 years | 15 |
19–30 years | 15 |
31–50 years | 15 |
51–70years | 15 |
> 70 years | 20 |
Adult Women | |
9–13 years | 15 |
14–18 years | 15 |
19–30 years | 15 |
31–50 years | 15 |
51–70years | 15 |
> 70 years | 20 |
Pregnant Women |
|
14–18 years | 15 |
19–30 years | 15 |
31–50 years | 15 |
Lactating Women | |
14–18 years | 15 |
19–30 years | 15 |
31–50 years | 15 |