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What vitamin D does
Vitamin D helps your body absorb calcium from food, which keeps bones strong [1]. Evidence: A (well established). It also has jobs in muscles, nerves and the immune system. That doesn't mean taking extra does more.
Many of us grew up hearing "go get some sunshine." Your skin does make vitamin D in sunlight. But dermatologists don't recommend sun or tanning beds for vitamin D, because of skin cancer risk. They suggest food and, if needed, supplements [6].
Who tends to run low
About 94% of Americans get less than recommended from food alone. But truly low blood levels are much rarer: about 5% of people [1]. You may be more likely to run low if you:
- are an older adult, since skin makes less vitamin D with age
- rarely get outdoors, or cover most of your skin
- have darker skin
- have a BMI of 30 or higher
- have a condition that affects fat absorption, such as celiac disease, Crohn's disease or liver disease
- have had gastric bypass surgery
- take orlistat, or steroids such as prednisone [2]
What low levels can lead to
Over time, very low vitamin D can weaken bones. In children this is rickets. In adults it's osteomalacia, which can cause bone pain and muscle weakness. Long-term low vitamin D and calcium can also contribute to osteoporosis [2]. Evidence: A.
Bone aches and muscle weakness are worth asking your doctor about, though they have many causes. A blood test is the only way to know your level, and your doctor can tell you whether you need one.
What the big studies say
- Endocrine Society, 2024: For healthy adults under 75, experts suggest meeting the daily amount, not more, and no routine blood tests. They dropped the 30 ng/mL target. They suggest extra vitamin D only for ages 1–18, pregnancy, adults 75 and older, and adults with high-risk prediabetes [3]. Evidence: B (conditional, low to moderate certainty).
- US Preventive Services Task Force, 2021: Not enough evidence to weigh screening adults without symptoms. It is neither for nor against [4].
- VITAL trial: About 26,000 adults took 2,000 IU a day or a placebo for about five years. Cancer, heart attack and stroke rates were not lower [1]. Evidence: A.
- D-Health trial: About 21,000 Australians aged 60–84 took 60,000 IU monthly or a placebo. Major heart events were 6.0% vs 6.6%, a small gap that could be chance [5]. Evidence: B.
The takeaway: meet your daily needs. For most healthy adults, more isn't better.
How much you need
| Group | Daily amount | Upper limit |
|---|---|---|
| Babies 0–6 months (400 IU; upper limit 1,000 IU) | 10 mcg (AI) | 25 mcg |
| Babies 7–12 months (400 IU; upper limit 1,500 IU) | 10 mcg (AI) | 38 mcg |
| Children 1–3 (600 IU; upper limit 2,500 IU) | 15 mcg (RDA) | 63 mcg |
| Children 4–8 (600 IU; upper limit 3,000 IU) | 15 mcg (RDA) | 75 mcg |
| Children and teens 9–18 (600 IU; upper limit 4,000 IU) | 15 mcg (RDA) | 100 mcg |
| Adults 19–50, men and women (600 IU; upper limit 4,000 IU) | 15 mcg (RDA) | 100 mcg |
| Adults 51–70, men and women (600 IU; upper limit 4,000 IU) | 15 mcg (RDA) | 100 mcg |
| Adults 71 and older, men and women (800 IU; upper limit 4,000 IU) | 20 mcg (RDA) | 100 mcg |
| Pregnancy and breastfeeding (600 IU; upper limit 4,000 IU) | 15 mcg (RDA) | 100 mcg |
Most people need 15 mcg (600 IU) a day through age 70, and 20 mcg (800 IU) from 71. From age 9, the upper limit is 100 mcg (4,000 IU) a day [1]. One mcg equals 40 IU. Labels use a Daily Value of 20 mcg [7].
Top food sources
Few foods have much vitamin D. Fatty fish, UV-exposed mushrooms and fortified foods lead [1].
Top food sources
| Food | Serving | Amount |
|---|---|---|
| Trout (rainbow), farmed, cooked | 3 oz (645 IU) | 16.2 mcg (81% DV) |
| Salmon (sockeye), cooked | 3 oz (570 IU) | 14.2 mcg (71% DV) |
| White mushrooms, raw, sliced, UV-exposed (label says UV-treated) Vegan · Vegetarian | 1/2 cup (366 IU) | 9.2 mcg (46% DV) |
| Milk, 2%, vitamin D-fortified Vegetarian | 1 cup (120 IU) | 2.9 mcg (15% DV) |
| Soy, almond or oat milk, vitamin D-fortified (2.5–3.6 mcg by brand) Vegan · Vegetarian | 1 cup (100–144 IU) | 2.5 mcg (13% DV) |
| Ready-to-eat cereal fortified with 10% DV vitamin D Vegetarian | 1 serving (80 IU) | 2 mcg (10% DV) |
| Sardines (Atlantic), canned in oil, drained | 2 sardines (46 IU) | 1.2 mcg (6% DV) |
| Egg, large, scrambled (vitamin D is in the yolk) Vegetarian | 1 egg (44 IU) | 1.1 mcg (6% DV) |
| Tuna (light), canned in water, drained | 3 oz (40 IU) | 1 mcg (5% DV) |
| Beef liver, braised | 3 oz (42 IU) | 1 mcg (5% DV) |
Daily Value: 20 mcg[1]
- Budget: canned sardines, canned light tuna, eggs, fortified milk.
- Plant-based: fortified plant milks and mushrooms labeled UV-treated.
- Fortified juice: some orange juice has added vitamin D. Amounts vary, so check the label.
- Vegan? Check labels. D3 is usually made from sheep's wool (lanolin); lichen D3 is plant-based [1].
Food first, then supplements
- Forms: D2 and D3 both raise blood levels. D3 raises them more, for longer [1]. Evidence: B.
- With a meal: a little fat helps absorption [1].
- Daily over big doses for adults 50 and older who need it [3].
- Too much: almost always from supplements. It raises blood calcium, causing nausea, weakness, confusion and thirst. Stay at or under 4,000 IU a day unless your doctor advises otherwise [1].
- Add it all up: multivitamins and calcium-plus-D count too.
- Medicines: ask your pharmacist if you take statins, steroids, orlistat or thiazide water pills [2].
- Pregnant, breastfeeding or buying for a child? Ask your doctor first.
How much vitamin D do I need after 70?
Adults 71 and older need 20 mcg (800 IU) a day, up from 15 mcg (600 IU) for ages 19 to 70. The upper limit stays at 100 mcg (4,000 IU) a day from all sources. Source: NIH Office of Dietary Supplements [1].
Should I get my vitamin D level checked?
A blood test is the only way to know your level, and your doctor can tell you whether you need one. The Endocrine Society (2024) suggests against routine testing in healthy people, and the US Preventive Services Task Force (2021) found too little evidence to say either way for adults without symptoms [3][4]. Testing still makes sense when your doctor has a reason to check.
Can I get vitamin D from the sun in winter?
Your skin makes vitamin D in sunlight, but the American Academy of Dermatology does not recommend sun exposure or tanning beds as a way to get it. It suggests food and, if needed, supplements instead [6].
Is vitamin D3 better than D2?
Both raise blood levels. Vitamin D3 tends to raise them more and keep them up longer [1]. Taking either with a meal that has some fat helps absorption. Evidence: B.
How much vitamin D is too much?
For anyone 9 and older, the upper limit is 100 mcg (4,000 IU) a day from food and supplements combined, unless your doctor advises more. Too much almost always comes from supplements, not food or sun [1].
Where vitamin D appears in our products
Herbal Bee Gut Health lists vitamin D3 with berberine, prebiotic fibers, B vitamins and zinc. It's made to help with occasional bloating and gas and to support regularity.*
- Vitamin D3 per serving: 20 mcg (800 IU)
- D3 source: not yet stated, so we can't confirm it's vegan.
It isn't meant to be your main vitamin D source. Add up totals if you take other products with vitamin D. Individual results vary.
Planning for the colder months? Take the "Staying well through the seasons" quiz.
Keep reading
- Your gut health routine
- Low on magnesium?
- A seasonal oregano and black seed routine
- Calm focus with mushroom gummies
Sources
- NIH ODS, Vitamin D fact sheet (professionals)
- NIH ODS, Vitamin D fact sheet (consumers), 2022
- Demay et al., Endocrine Society guideline, 2024
- USPSTF, vitamin D screening, 2021
- Thompson et al., D-Health trial, BMJ 2023
- American Academy of Dermatology, Vitamin D, 2025
- FDA, 21 CFR 101.9 Daily Values
- CDC NCHS Data Brief 399, 2021
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
This article is for general education and isn't medical advice.
