To avoid these problems, older adults should aim for the recommended dose of vitamin D for seniors: 15 micrograms for those under the age of 71, and 20 micrograms for those 71 and older.
The recommended daily amount of vitamin D is 400 international units (IU) for children up to age 12 months, 600 IU for people ages 1 to 70 years, and 800 IU for people over 70 years.
Vitamin D Recommendations
According to the report, children older than 1 years old and adults up to 70 years of age are recommended to consume 600 IU of vitamin D daily and adults greater than 70 years of age are recommended to consume 800 IU of vitamin D daily [40].
The Institute of Medicine has placed the recommended dietary allowance, or RDA, for vitamin D at 600 international units (IU) per day for young adults and 800 IU per day for adults older than 70.
Adults aged up to 70 years old should be getting at least 600 IU. Adults older than 70 should be getting at least 800 IU of vitamin D. However, some sources say you should consume up to 1000 IU of vitamin D past the age of 70.
The current daily recommended amount of vitamin D is 600 IU per day for adults under the age of 70, and 800 IU for older adults. Up to 4,000 IU per day is generally considered the safe upper limit, however, doses up to 10,000 IU/day have not been shown to cause toxicity.
Vitamin B6
Along with calcium and vitamins D and B12, vitamin B6 makes the NIA's list of nutrients that older adults sometimes need to boost. Vitamin B6 helps protect nerves and form red blood cells.
Q: Is it possible to take too much vitamin D? A: The upper tolerable limit is 4,000 international units (IU) daily, and the recommended amount for women 14 to 70 is 600 IU per day. Women 71 and older should aim for 800 IU per day.
There are quite a few differences between vitamin D and vitamin D3, but the main difference between them is that vitamin D is a fat-soluble vitamin that regulates calcium and phosphorous levels in the body, whereas the vitamin D3 is the natural form of vitamin D produced by the body from sunlight.
Most adults under age 50 need 400-800 international units (IU) daily and most adults age 50 and older need 800-1,000 IU daily.
We recommend taking it with a source of quality fat in the morning or when you break your fast. Avoid taking vitamin D in the evening (we'll talk about why below). Since vitamin D is a fat-soluble vitamin—meaning it doesn't dissolve in water—your body can most easily absorb it when you take it with food.
Oral vitamin D3 can be taken once a day but also with longer intervals because of its long half life, being around 25 days. It is not known whether equivalent doses once a week or once a month are equally effective.
Try taking it alongside breakfast or with a bedtime snack — as long as it doesn't interfere with your sleep. The key is to find what works for you and stick with it to ensure you're meeting your vitamin D needs. Taking vitamin D with a meal can increase its absorption, but studies on specific timing are limited.
Vitamin D is important for your bones, muscles, nerves, immune system, and more. But if you get too much, it could lead to a rare and possibly serious condition called vitamin D toxicity. You may hear your doctor call it hypervitaminosis D. The condition can bring symptoms like weakness and vomiting.
Choosing the Best Vitamin D Supplement for Your Health
If you choose to go the supplement route, Clifford recommends taking around 400 to 800 IU of vitamin D3 (cholecalciferol) per day. “Vitamin D3 is the form that is already stored in the body, so some studies have found it to be more effective,” Clifford says.
Vitamin D toxicity is rare, but it does occur with extremely high doses. It usually develops over time, since extra vitamin D can build up in the body. Nearly all vitamin D overdoses result from taking high amounts of vitamin D supplements. It's almost impossible to get too much vitamin D from sunlight or food.
Vitamin D Levels
Healthy Bones Australia recommends a vitamin D level of at least 50 nmol/L at the end of winter and during summer higher levels are common in the range of 60-70 nmol/L.
Therefore, conditions that affect the gut and digestion, like celiac disease, chronic pancreatitis, Crohn's disease, and cystic fibrosis, can reduce vitamin D absorption.
According to recent studies, more than 20% of the elderly population are at risk of vitamin B12 deficiency [31]. The prevalence of this deficiency is due to insufficient food intake and malabsorption of vitamin B12 due to degenerative digestive conditions.
Multivitamins marketed at seniors may be tailored with higher doses of vitamins D or B12 or less iron. But unless you have a poor appetite or have conditions that keep you from eating a healthy diet, you probably don't need them.
Vitamin A
It is pretty effective in slowing down the effects of aging on the inner and outer body. Vitamin A, also known as retinol, has been found to enhance collagen production in older adults, improving skin integrity. In addition, this vitamin can help boost the function of your older one's immune system and eyes.