{"id":"vitamin-d","name":"Vitamin D","dosing_consensus":"Consensus for general health and deficiency prevention is 800–2,000 IU (20–50 mcg) daily. For correcting clinical deficiency, protocols often utilize 4,000–5,000 IU daily for 8–12 weeks. Studies consistently show that daily or weekly dosing is superior to large monthly or quarterly 'bolus' doses (e.g., 100,000+ IU) for immune support and cancer mortality reduction. Vitamin D3 (cholecalciferol) is significantly more effective at raising serum 25(OH)D levels than Vitamin D2 (ergocalciferol).","timing":"Vitamin D should be taken with a meal containing dietary fat to maximize absorption, as it is fat-soluble. There is no specific requirement for timing relative to exercise, though some evidence suggests morning or midday dosing may be preferable to avoid potential (though poorly established) interference with melatonin production if taken late at night.","forms":["D2 (ergocalciferol)","D3 (cholecalciferol)","25(OH)D3"],"rda":[{"population":"Infants 0–6 months","amount":"10 mcg (400 IU)","notes":"Adequate Intake (AI)"},{"population":"Infants 7–12 months","amount":"10 mcg (400 IU)","notes":"Adequate Intake (AI)"},{"population":"Children 1–3 years","amount":"15 mcg (600 IU)","notes":"RDA"},{"population":"Children 4–8 years","amount":"15 mcg (600 IU)","notes":"RDA"},{"population":"Children 9–13 years","amount":"15 mcg (600 IU)","notes":"RDA"},{"population":"Adolescents 14–18 years","amount":"15 mcg (600 IU)","notes":"RDA; includes pregnancy and lactation"},{"population":"Adults 19–50 years","amount":"15 mcg (600 IU)","notes":"RDA; includes pregnancy and lactation"},{"population":"Adults 51–70 years","amount":"15 mcg (600 IU)","notes":"RDA"},{"population":"Adults >70 years","amount":"20 mcg (800 IU)","notes":"RDA"}],"upper_limit":{"amount":"100 mcg (4,000 IU)","notes":"Applies to adults and children 9 years and older. Lower limits apply to infants and younger children (25-75 mcg)."},"efsa_dosing":[{"claim":"Vitamin D contributes to normal absorption/utilisation of calcium and phosphorus","conditions":"The claim may be used only for food which is at least a source of vitamin D as referred to in the claim SOURCE OF [NAME OF VITAMIN/S] AND/OR [NAME OF MINERAL/S] as listed in the Annex to Regulation (EC) No 1924/2006."},{"claim":"Vitamin D contributes to normal blood calcium levels","conditions":"The claim may be used only for food which is at least a source of vitamin D as referred to in the claim SOURCE OF [NAME OF VITAMIN/S] AND/OR [NAME OF MINERAL/S] as listed in the Annex to Regulation (EC) No 1924/2006."},{"claim":"Vitamin D contributes to the maintenance of normal bones","conditions":"The claim may be used only for food which is at least a source of vitamin D as referred to in the claim SOURCE OF [NAME OF VITAMIN/S] AND/OR [NAME OF MINERAL/S] as listed in the Annex to Regulation (EC) No 1924/2006."}],"populations_studied":["Community-dwelling older adults (65+)","Institutionalized elderly in care facilities","Pregnant women","Type 2 Diabetics","Athletes and active young adults","Breast-fed infants","Individuals with dark skin pigmentation"],"source_url":"https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/"}