Vitamin D supplementation is also recommended for persons over 18 years of age, and for persons over 65 years of age, in whom, due to age, there is a significant weakening of the efficiency of skin synthesis. Vitamin D is also indicated for pregnant women and lactating mothers.
Rules of vitamin D supplementation
A group of experts in various fields of medicine developed the “Guidelines for vitamin D supplementation for Central Europe”. As the authors underline, most epidemiological studies suggest that vitamin D3 deficiency is common among the inhabitants of Central Europe.
- According to the guidelines, the recommended doses of vitamin D3 in the general population for different age groups are as follows:
- newborns and infants from 0 to 12 months – regardless of feeding method (breastfeeding or modified milk) vitamin D supplementation is recommended from the first days of life:
- from birth to 6 months – breastfed infants – with a dose of 400 IU/day (10.0 µg/day) – infants fed with modified milk should receive a dose of 400 IU/day (10.0 µg/day) combined from diet and supplements;
- between 6 and 12 months of age a dose of 400-600 IU/day (10.0-15.0 µg/day) depending on the daily amount of vitamin D provided through the diet;
- neonates born prematurely are particularly at risk of vitamin D deficiency and should receive supplementation from the first days of life (as soon as enteral feeding is possible) at a dose of 400-800 IU/day (10-20 µg/day) until they reach the corrected age of 40 weeks of gestation. After this period, doses are recommended as for full-term infants.
Children and adolescents (1-18 years)
Dose of 600-1000 IU/day (15.0-25.0 µg/day) depending on body weight from September to April or throughout the year if skin synthesis is insufficient;
- children and adolescents with obesity (>90th percentile for age and sex according to national data) are at risk of vitamin D3 deficiency; supplementation with 1200-2000 IU/day (30-50 µg/day) depending on the degree of obesity, is recommended from September to April or throughout the year if skin synthesis is insufficient.
- Adults (> 18 years of age) and elderly (> 65 years of age):
- dose of 800-2000 IU/day (20.0-50.0 µg/day) depending on body weight from September to April or year-round if skin synthesis is insufficient;
- a dose of 800-2000 IU/day (20.0-50.0 µg/day) in elderly people throughout the year, due to insufficient skin production of vitamin D3;
- obese individuals (BMI ≥30 kg/m2) should take 1600-4000 IU/day (40-100 µg/day) year-round depending on the degree of obesity.
Pregnant and breastfeeding women
- women planning pregnancy should use supplementation according to adult guidelines;
- dose of 1500-2000 IU/day (37.5-50 µg/day) at least from the second trimester of pregnancy. Gynaecologists and obstetricians should consider recommending vitamin D supplementation in pregnant women as soon as it is confirmed.
People with dark skin and those who work at night
A dose of 1000-2000 IU/day (25-50 µg/day) depending on body weight throughout the year.
Vitamin D3 deficiency is found in an increasing number of people and unfortunately it affects all age groups. For these reasons, we should make sure that our diet is rich in foods that are sources of vitamin D, and its missing quantities should be supplemented with pharmaceutical preparations.
Vitamin D is popularly associated mainly with bone health. However, it actually has a multifaceted effect on the body, being more like a hormone than a vitamin. What are the benefits of vitamin D?
There are many vit d3 benefits
Periodic fluctuations in vitamin D levels are normal and physiological: we have more in summer, less in winter. However, when we have chronic and lasting for years vitamin D deficiency in the system (suboptimal level is below 30 ng/ml), we may suffer from various problems not necessarily related only to the bones.
There are problems with sleep, with intellectual performance (memory, clarity of thought, concentration, etc.), with mood (from depression to “hearing voices”), problems with digestion and assimilation (vitamin D increases absorption of calcium from the gastrointestinal tract).
Dizziness and headaches, pain in the muscles, bones and joints, a feeling of constant fatigue, chronic inflammation, a tendency to frequent infections, problems with normal blood pressure, with the functioning of the glands – with all their consequences – are quite possible.
Heartburn, reflux or incontinence problems may occur, as vitamin D affects the strength of muscles, including our various sphincters.
The heart is also a muscle – it can become weakened and/or start to work incorrectly.
And what about the digestive system? Food intolerances may appear or increase because vitamin D affects our intestinal barriers and the population of our gut bacteria. And finally – there is an increased risk of many lifestyle diseases, including cancer and cardiovascular disease.
Whatever ails you – always take note of your current vitamin D levels in your system!