Taking between 10 and 50mcg a day is unlikely to cause harm, but bear in mind more is not necessarily better. Vitamin D3 is usually derived from animal sources such as lanolin (a waxy substance taken from sheep’s wool). To make vitamin D3 vegan-friendly, some manufacturers have turned to plant-based sources such as lichen. We’ve included a vegan vitamin D3 supplement in our recommendations: Boots Vegan Vitamin D3. However, several older studies have found that a blood level of 30 ng/mL (75 nmol/L) could be even better for preventing fractures, falls, and certain cancers ( 23, 24, 25). In recent years, medical evidence has been accumulating which suggest that low levels of vitamin D are associated with increased mortality.

According to the Institute of Medicine (IOM), the following values determine your vitamin D status ( 22): Though more research is needed, it seems that consuming 1,000–4,000 IU (25–100 mcg) of vitamin D daily should be ideal for most people to reach healthy vitamin D blood levels ( 14).It may be best to take it early in the evening, as there is a suggestion vitamin D can interfere with the production of melatonin. However, there is no evidence to support the fact that vitamin D disrupts sleep patterns. Vitamin D is very important for bone health and has been linked with immune function and protection against certain cancers ( 9, 10). Upper limits for vitamin D include the amount you get from your total intake, including dietary sources and vitamin D supplements.

Vitamin D belongs to the family of fat-soluble vitamins, which include vitamins A, D, E, and K. These vitamins are absorbed well with fat and are stored in the liver and fatty tissues ( 6). Don't overdo it as vitamin D can build up in the body - 100mcg (4000IU) is the maximum safe daily dose for adults. For starters, your skin gets thinner as you grow older. This makes it harder for your skin to make vitamin D3 when it is exposed to sunlight ( 37). Primary hyperparathyroidism – an overactive parathyroid gland results in an increased break down of vitamin D. One of the main signaling processes has to do with increasing the absorption of calcium from your digestive system and bones ( 3).

Your vitamin D needs depend on a variety of factors. These include your age, skin color, current blood vitamin D levels, location, sun exposure, and more ( 17). The authors present evidence to suggest that higher levels of vitamin D in the population will reduce the risk of acute respiratory tract infections including influenza, COVID-19, and pneumonia. They suggest additional vitamin D should be started now, to raise levels before the onset of the winter. Vitamin D is important to health throughout our life, with benefits such as supporting the normal growth and development of children's bones and helping to reduce the risk of falling (associated with postural instability and muscle weakness) in older adults.