Posted on 22 March 2022
How much Vitamin D do I need?
Vitamin D is crucial to stronger bones and helps to prevent osteoporosis and protect bone loss. However, across Europe millions are suffering from damaging Vitamin-D deficiency, say experts.
In this article, we explain how much Vitamin D everyone needs, how you can get it and why taking a high-quality supplement is essential for everyone.
How much Vitamin D should I take?
Every adult should take a vitamin D supplement containing 10 micrograms (µg) of vitamin D.
This is equivalent to 400 international units (IU) of vitamin D and is a safe daily dose for individuals.
While you can find vitamin D supplements with much higher levels of vitamin D, they could potentially harm you if you take excessive amounts of vitamin D for long periods of time.
Should I take a Vitamin D supplement?
Vitamin D deficiency is endemic across Europe, with many of us struggling to get enough, particularly during the winter months.
Experts are unanimous in advising individuals, particularly those with poor bone health, to take a vitamin D supplement.
“Everyone (including pregnant and breastfeeding women) should consider taking a daily supplement containing 10 micrograms of vitamin D during the autumn and winter,” says the NHS.
The Royal Osteoporosis Society recommends that all adults at risk of developing osteoporosis or living with osteoporosis take a high-quality vitamin D supplement every day.
The authors of a study into bone-friendly supplements conclude that “use of a vitamin D supplement of 400–1000 IU/day should be considered,” for every adult.
Can I take too much Vitamin D?
Yes, you can. The NHS recommends that individuals take no more than 100 micrograms (4,000 IU) of vitamin D a day. The reason is that taking too much Vitamin D for long periods of time can cause too much calcium to build up in the body, which can weaken bones and damage the heart.
Before taking any supplement, you should speak to a medical professional to get their opinion.
Can I get enough Vitamin D from food?
Vitamin D can be found in many foods, including:
- oily fish – such as salmon, sardines, herring and mackerel
- red meat
- egg yolks
- fortified foods – such as some fat spreads and breakfast cereals
However, it’s unlikely you’ll be able to achieve the recommended amount of Vitamin D through food alone. For most people, a high-quality vitamin D supplement is a way to ensure that you get the vitamin D that you need for optimal health.
Will vitamin D supplements prevent osteoporosis?
Osteoporosis is a debilitating condition that gets worse over time. Vitamin D supplements provide a natural boost to the body.
Vitamin D helps the body to use calcium to strengthen bones, however, vitamin D alone will not prevent osteoporosis or treat osteoporosis.
You can read more about osteoporosis treatments in our in-depth guide here.
Before taking any supplements, it’s important to talk to a medical professional. They can provide advice and guidance about your situation to help you make the best decisions for your health and future.
Buy high-quality Vitamin D supplements
At Stronger Bones, you can find a handpicked selection of the UK’s best vitamin D supplements. We work with a range of suppliers to find premium quality supplements, available to you at the best prices. Check out our Stronger Bones supplement selection and buy online today.