Help With Vitamin D Guidance

Answer

Thanks for your question! Unfortunately, there’s no one size fits all answer when it comes to vitamin D supplementation, but I'm happy to provide some guidance.

The recommended amount of vitamin D depends on many individualized factors like how much sun you get, your age, skin type, concurrent health conditions, diet, and how your body processes vitamin D. That’s likely why you’ve received conflicting advice, because everyone’s needs vary.

You definitely fall into a group where vitamin D intake is recommended. Since your sun exposure is minimal, most healthcare providers would suggest meeting your vitamin D needs through a combination of diet and supplements.

How Much Vitamin D Should You Take?

There are a number of clinical guidelines with slightly different recommendations. Here's some general guidance:

• For adults with low sun exposure, a daily dose of 600 to 800 IU is the general minimum (Endocrine Society Guidelines).
• Some guidelines, including those from the National Osteoporosis Foundation and American Geriatrics Society, recommend 800 to 1000 IU daily for older adults to support bone and muscle health.
• For people with consistent sun avoidance, 2000 IU daily is commonly recommended and considered safe.

All of these are well below the recognized safe upper limit of 4000 IU per day as set by the National Academy of Medicine (NAM Vitamin D Report).

This isn't even getting into the prescription strength products (such as 50,000 units) which are typically used when blood tests show a deficiency.

What About Sunscreen and Vitamin D?

Sunscreen doesn’t completely block vitamin D production, but regular use, especially combined with protective clothing, significantly reduces your skin’s ability to make enough vitamin D from sun exposure alone.

Vitamin D from Food

Diet and supplementation are recommended for those who require more Vitamin D than they can get from the sun. Here’s a quick overview of common sources of vitamin D that could be options to you (minus meat options since you stated you were a vegetarian).

Other Thoughts

Given your low sun exposure and limited dietary intake, I would certainly imagine your doctor would suggest supplementing with Vitamin D. Please be sure to discuss the matter with them so they can help you decide how much to take.

1000 to 2000 IU daily, year-round, would likely be the recommended amount, unless your blood work suggests otherwise. This dosage is safe and widely used in people with similar lifestyle patterns.

If you'd like to be more precise, you can ask your doctor for a 25 hydroxyvitamin D blood test. This can provide better insights into your needs.

In terms of getting too much vitamin D, it's possible based on the fact that the vitamin is 'fat-soluble', so excess amounts can be stored in your body. However, at recommended doses in individuals with a deficiency, it's unlikely to occur.

Final Words

Thanks again for reaching out!