How Much Vitamin D Do You Need Every Day?

Written by:

Obi Obadike

Obi Obadike

Celebrity Fitness & Nutrition Expert, CFT, SFN, M.S. Founder & CEO – Ethical Inc.
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How much Vitamin D do you need every day? Well, if you live in a state or country that has sun most of the year then that should fulfill your Vitamin D requirement. But if you live in a place where you only getting sun about 3 months out of the year then you will need get some Vitamin D nutrient in your body. You can get your Vitamin D through food or supplements depending on how balanced your diet is.

If you have any type of Vitamin D deficiency you can experience:

  • Muscle weakness
  • Bone loss and a heightened risk of bone fractures
  • Bone pain

The National Institutes Of Health recommends an average daily intake of 400 IU to 800 IU or 10-20 micrograms.

How much Vitamin D do you need every day?

What are the primary sources of Vitamin D?

  • Food
  • Supplements
  • Sun

Foods that contain Vitamin D are salmon, fatty fish, fish liver oils, egg yolks, milk, orange juice, yogurt, margarine, cereals, etc.

If you do plan on exposing yourself to the sun to get your Vitamin D, try not to do it for more than 10 to 15 minutes per day. It does not take a lot of sun exposure to make Vitamin D. The Skin Cancer organization advises to do it two to three times weekly and putting sunscreen afterwards.

What Happens If You Get Too Much Vitamin D?

  • Muscle Weakness
  • Loss of Appetite
  • Dehydration
  • Nausea
  • Vomiting
  • Kidney Stones

The people that have trouble getting enough Vitamin D

  • People with dark skin get less Vitamin D made from sun exposure.
  • People who are obese or have gone through gastric bypass surgery. They need more Vitamin D than the average person.
  • Older Adults. As you age your skin’s ability to make Vitamin D when exposed to the sun declines.
  • Breastfed infants don’t get enough Vitamin D from breast milk. Breastfed infants should be taking a Vitamin D supplement of 400 IU per day.   

The upper Vitamin D level daily limit for adults, children or pregnant women are 4,000 international units iu.

“The primary sources of Vitamin D are the sun, food and supplements”- Celebrity Fitness & Nutrition Expert Obi Obadike

The Bottom Line is Vitamin D is an essential nutrient for your overall health as well as your bone health. Whether you get it from the sun, supplements, or food you need to make sure you get it to stay healthy. If you have any interest in trying any of our Ethical supplement products. To help you heighten your immune system or assist you with your fitness or health goals.

You can get a discount below at this link. ?utm_source=blog


National Institutes of Health

Vitamin D – Consumer (

Skin Cancer Foundation

Sun Protection and Vitamin D – The Skin Cancer Foundation

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