Vitamin D3 recommended daily dose

Vitamin D3 daily dose



Vitamin D3 is also called cholecalciferol. It is inactive, but an important preliminary stage of vitamin D. In the presence of sunlight, the body converts vitamin D3 into active vitamin D (1,25-dihydroxycholecalciferol). Cholecalciferol is obtained from animals. In rare cases, e.g. B. in patients who are insufficiently exposed to sunlight, vitamin D in active form is required.

Inadequate care with Vitamin D3 leads to a vitamin D deficiency and the associated phenomena, the most important of which is the calcium malabsorption. This leads to bone diseases such as rachitis, osteomalacia and osteoporosis. There is also a risk of broken bones and bone anomalies.


Vitamin D3 recording


The amount of vitamin D3 recorded through the food must be carefully monitored. While an inadequate intake leads to deficiency symptoms, high doses can lead to toxicity due to hypervitaminosis. In both cases, a sensitive balance must be found in order to achieve optimal health.


Guidelines for the supply


Based on extensive research, scientists have set up thorough guidelines for the correct supply of all nutrients. These are known as reference values ​​for nutrient supply (Dietary Reference Intakes, Dris). These are determined using age, gender, BMI and other factors. The reference intake values ​​are comprehensive and provide a wealth of data.


Dietary reference intake (dris)


The estimated average need (Estimated Average Requirement, EAR), the recommended daily dose (Recommended Dietary Allowance, RDA) and the tolerable upper recording quantity (Tolerable Upper Intake Level, Tuil) are all part of the reference intake (Dietary Reference Intakes, UL).


Together they provide a lot of information because they mark the boundaries between the lowest required amount and the highest compatible amount to maintain good health and good growth and to prevent diseases. Every value is discussed for vitamin D3 and the corresponding values ​​are given below.




Estimated average need (ear)


The estimated average requirement is the amount of a nutrient with which the need of 50 % of healthy people can be covered by a certain age and sex group.


The EAR value for vitamin D3 for all age and gender groups is around 4,000 I.E. This amount is sufficient to maintain growth and prevent diseases in half of the people.


Recommended daily dose (Recommended Dietary Allowance, RDA)


The recommended daily dose (Recommended Dietary Allowance, RDA) is the most useful of all dris because it indicates the amount of a certain nutrient that is required for optimal growth and health in healthy people.


For vitamin D3 there are various recommended daily doses (Recommended Dietary Allowances, RDA), which range from 5000 to 50,000 IR. However, the RDA for most people is between 5000 and 10,000 i.e.


RDA for seniors


Seniors, d. H. People aged 65 and older, need around 20,000 i.E. more vitamin D3 is required because the muscle mass disappears and the bones become weak. This is the recommended daily dose to maintain proper bone mineralization and function.


RDA for patients with deficiency symptoms


Patients who suffer from a vitamin D deficiency in general and a vitamin D3 deficiency in particular require higher doses of vitamin D3. Studies have shown that patients suffer from diseases such as rheumatoid arthritis, tuberculosis and osteoporosis, more than 20,000 IR.


For them, a daily supplementation in the range of 20,000 to 50,000 i.E. is recommended. Taking vitamin D3 in this area does not lead to hypervitaminosis. Instead, it is determined that the health state of the patient improves significantly.


Tolerable Upper Intake Level (UL)


The maximum amount of a nutrient that can be absorbed without toxicity is called tolerable upper recording quantities. For vitamin D3, this value is 50,000 i.E.


It is not necessary to take vitamin D3 to UL every day. Since vitamin D3 is a fat -soluble vitamin, it is also stored in our body, so that a significant falling below the UL is recommended if you do not suffer from a deficiency.




The toxicity of vitamin D3 is observed in people who take the RDA about 10-20 times. This manifests itself in the form of fatigue, nausea and weakness. It can even lead to kidney stones because calcium is deposited that is one of the functions of vitamin D.


The relationship between vitamin D3 and vitamin K2

Vitamin D3 and vitamin K2 are in an interesting relationship with each other. While vitamin D3 is responsible for calcium absorption, it does not work so efficiently if vitamin K2 is not available. Vitamin K2 helps to regulate the recorded calcium by starting the ossification of the bones. Vitamin K2 also prevents the body from calculating the soft tissues.


The correct supply of both vitamin D3 and K2 is therefore necessary for a smooth functioning.






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