Reviewed for clinical accuracy by a practising, licensed physician · How we review · Last reviewed
Assess your Vitamin D intake from sun exposure, food, and supplements. Over 1 billion people worldwide are deficient — often without knowing it. Calculate your daily target and check your risk.
Your situation
Recommended daily supplement
Enter your details above
—
From sun (est.)
—
IU/day
Target total
—
IU/day
Risk level
—
Vitamin D daily requirements (IU)
Group
Minimum (RDA)
Optimal target
Upper safe limit
Infants 0–12 months
400 IU
400–1000 IU
1500 IU
Children 1–13
600 IU
1000–2000 IU
2500–3000 IU
Teens 14–18
600 IU
1500–2000 IU
4000 IU
Adults 19–70
600 IU
2000–4000 IU
4000 IU
Adults 71+
800 IU
2000–4000 IU
4000 IU
Pregnant / breastfeeding
600 IU
2000–4000 IU
4000 IU
Deficient (diagnosed)
—
4000–6000 IU
10000 IU (supervised)
Signs of Vitamin D deficiency
Symptom
Severity
Persistent fatigue and tiredness
Common
Bone pain and back pain
Common
Low mood or depression
Common
Frequent colds and infections
Common
Hair loss
Moderate
Muscle pain and weakness
Moderate
Slow wound healing
Severe deficiency
Bone softening (osteomalacia)
Severe deficiency
Blood level targets
Deficient: below 20 ng/mL
Insufficient: 20–29 ng/mL
Sufficient: 30–49 ng/mL
Optimal: 50–80 ng/mL
High (caution): 80–100 ng/mL
Toxic: above 100 ng/mL
Always take D3 with a fat-containing meal. Pair with Vitamin K2 for best results.