Vitamin D: Do You Need More?
Fall has begun. The days are getting shorter, and we’re seeing less sun. It’s a good time to think about vitamin D. This vitamin helps your body absorb calcium and is important for your bones and muscles. But not everyone needs to take an extra pill.
Who needs extra vitamin D?
The following groups are advised to take extra vitamin D every day:
| Who? | How much per day? |
| Children up to 4 years old | 10 micrograms |
| People aged 4 to 69 with a tanned or dark complexion | 10 micrograms |
| People aged 4 to 69 who spend little time outdoors during the day or who cover their faces | 10 micrograms |
| Women aged 50 to 69 | 10 micrograms |
| Pregnant women | 10 micrograms |
| Everyone aged 70 and older | 20 micrograms |
This recommendation applies year-round. Do you fall into multiple groups? Do not add the amounts together. The label sometimes lists IU: 10 micrograms is 400 IU and 20 micrograms is 800 IU.
And during your pregnancy
Take 10 micrograms of vitamin D daily throughout your entire pregnancy. This helps with the absorption of calcium, which is necessary for your baby’s bones. Are you already taking a prenatal supplement? Check to see if it contains enough vitamin D. If so, you don’t need a separate tablet.
When do you not need extra
If you do not fall into these groups, are healthy, spend enough time outdoors, and eat a varied diet, then extra vitamin D is usually not necessary. In the winter, your body also draws on the reserves built up during sunnier months. If a deficiency has been diagnosed or if you have certain medical conditions, your doctor may give you different advice.
When should you be cautious?
Consult your doctor or pharmacist first if you have kidney problems, kidney stones, high blood calcium levels, sarcoidosis, or a parathyroid disorder. Certain medications also require extra caution. Do not take more than recommended. Check whether other supplements also contain vitamin D. Use high doses only as prescribed.
Should you take calcium as well?
Not as a standard practice. It’s best to get calcium from food, such as dairy products or plant-based alternatives with added calcium. Extra calcium may be necessary if your diet doesn’t provide enough, especially in cases of osteoporosis, frail older adults, or long-term prednisone use. When taking medications for osteoporosis, 20 micrograms of vitamin D per day is generally recommended. The amount of supplemental calcium depends on your diet.
During pregnancy, if dietary calcium intake is insufficient, a daily calcium supplement of 1,000 milligrams is recommended starting at week 20. Discuss this with your midwife, doctor, or pharmacist.
Ask your pharmacy
You can buy vitamin D from us at the same prices as at the drugstore. We’ll help you choose and check whether it’s compatible with your medications. Feel free to stop by or call us for advice.