When you consider how many factors affect our vitamin D levels—location, skin tone, season, and diet—finding the right supplement dose may be overwhelming. But there are a few general clinician-recommended rules to give you direction.
Over-the-counter supplements can do the trick in many cases. “The only caveat is that dietary supplements are not regulated by the FDA,” Merz says. Instead, look for supplements with “NSF” or “USP” labels. “They’re third parties that will make sure that what the supplement label says is in the product is actually what’s in the product,” she says.
A ray of sun shines through a pill. Taking vitamin D supplements may help ensure you have adequate levels of vitamin D in your body.
Helin Loik-Tomson, Getty Images
The recommended dosage of vitamin D supplements is usually around 600 international units for all adults, and might increase slightly as you age.
But be careful to not overdo it—don’t go beyond 4,000 international units without consulting a clinician. While other vitamins can be expelled through urine, vitamin D is fat-soluble and sticks around in our bodies’ fat cells. Too much of the micronutrient can cause vitamin D toxicity, leading to nausea, kidney stones, and plenty of other undesirable effects.
“That’s why I would recommend going through your doctor and having a level checked just to make sure that you’re not getting more than you need,” Merz says.