Carl R. Darnall Army Medical Center - Health Library

Vitamin D

Vitamin D is a fat-soluble vitamin. Fat-soluble vitamins are stored in the body's liver and fatty tissues. Vitamin D acts as both a vitamin and a hormone.

Vitamin D is found in some foods, but the main sources are vitamin D-fortified milk and sunlight. The ultraviolet rays of the sun react with cholesterol present in the skin and create previtamin D3. This compound goes through a series of reactions in the kidneys and the liver, and the final product is vitamin D.

Functions ^

Vitamin D's functions:

In children with low vitamin D levels, supplementation can improve bone mineral density. While the evidence does not give a clear answer, it has also been suggested that vitamin D supplementation may reduce the risk of osteoporosis, high blood pressure, and some forms of cancer.

Vitamin D has also been found to improve pain symptoms in patients with low vitamin D levels.

Recommended Intake ^

Here are the guidelines for vitamin D intake:

Age Group Recommended Dietary Allowance or Adequate Intake (IU/Day)
0-12 months 400
1-70 years 600
71+ years 800
Pregnant or nursing women 600

IU: international units

The American Academy of Pediatrics recommends supplementation for all children who do not receive at least 400 IU of vitamin D daily. Breastfed babies may require a supplement within the first few days of life. Bottle-fed babies who do not consume enough vitamin-D fortified formula may also need the supplement, as well as any child who does not get plenty of vitamin D in their diet.

As seen above, requirements for pregnant women are the same as for healthy adults, though some believe that pregnant mothers should take more vitamin D than recommended. Furthermore, some experts believe that people at highest risk for vitamin D deficiency, such as older adults or those with limited sun exposure during the winter months, should take 1,000 IU or more daily. However, since the risk of vitamin D toxicity increases with higher doses, such recommendations ought to be discussed individually with your doctor.

Vitamin D Deficiency ^

Symptoms of overt vitamin D deficiency are rare today, but can include the following:

More mild vitamin D deficiency is thought to be relatively common, especially in higher latitudes, and may lead to increased risk of osteoporosis.

Vitamin D Toxicity ^

Since vitamin D is stored in the body and not excreted in the urine like most water-soluble vitamins, it is possible for it to accumulate and reach toxic levels. Here are safe upper level intakes for vitamin D:

Age Group Upper Level Intake (IU/Day)
0-6 months 1,000
7-12 months 1,500
1-3 years 2,500
4-8 years 3,000
9 years and older 4,000
Pregnant or nursing women 4,000

Symptoms of toxicity:

It is unlikely for sunlight and diet to cause vitamin D toxicity.

If you have problems with any symptoms related to vitamin D toxicity, take less vitamin D supplements.

Major Food Sources ^

Fortified foods provide the most vitamin D. Examples of foods that may be fortified with vitamin D are:

There are not many foods that are natural sources of vitamin D. Of those foods that have vitamin D naturally are (most to least):

A relatively small amount of sun exposure can provide adequate vitamin D. In a study of naval personnel in submarines, 6 days of sun exposure proved capable of supplying enough vitamin D for 49 sunless days. However, the actual synthesis of vitamin D through sunlight is affected by season, latitude, time of day, cloud cover, smog, use of sunblock, and skin pigmentation.

Health Implications ^

Populations at Risk for Vitamin D Deficiency

The following populations may be at risk for vitamin D deficiency and may require a supplement:

  • Breastfed babies—Human milk does not have enough vitamin D. Breastfed babies should receive a 400 IU vitamin supplement each day to make up for this.
  • Older adults—Studies suggest that adults over age 65 have less ability to synthesize vitamin D through sunlight exposure than adults aged 20-30. They are also likely to spend less time out in the sun.
  • Locales with limited sun exposure—People who live above latitudes of approximately 40°N and below latitudes of approximately 40°S are at risk for deficiency during most of the winter months.
  • People with dark skin—Those with darker skin are less able to make vitamin D from the sun.
  • People who are obese —Body fat can bind to some vitamin D preventing it from getting into the blood where it can be used by the body.
  • People with a reduced ability to absorb dietary fat—Because vitamin D is a fat-soluble vitamin, fat is required for its absorption from foods. Some conditions that can cause fat malabsorption include Crohn's disease, cystic fibrosis, celiac disease, pancreatic enzyme deficiency, and liver disease.

Tips For Increasing Your Vitamin D Intake ^

Here are tips to help increase your intake of vitamin D:


Eat Right—Academy of Nutrition and Dietetics

Office of Dietary Supplements


Dietitians of Canada

Health Canada


Bischoff-Ferrari HA, Willett WC, Wong JB, Giovannucci E, Dietrich T, Dawson-Hughes B. Fracture prevention with vitamin D supplementation: a meta-analysis of randomized controlled trials. JAMA. 2005;293(18):2257-2264.

Calcium and vitamin D for treatment and prevention of osteoporosis. EBSCO DynaMed Plus website. Available at: Updated December 21, 2015. Accessed May 2, 2017.

Duplessis CA, Harris EB, Watenpaugh DE, Horn WG. Vitamin D supplementation in underway submariners. Aviat Space Environ Med. 2005;76(6):569-575.

Vitamin D. Office of Dietary Supplements website. Available at: Updated February 11, 2016. Accessed May 2, 2017.

Vitamin D and skin health. Oregon State University Linus Pauling Institute website. Available at: Updated November 2011. Accessed May 2, 2017.

Vitamin D intake and supplementation. EBSCO DynaMed Plus website. Available at: Updated April 10, 2017. Accessed May 2, 2017.

4/5/2010 DynaMed Plus Systematic Literature Surveillance Urashima M, Segawa T, Okazaki M, Kurihara M, Wada Y, Ida H. Randomized trial of vitamin D supplementation to prevent seasonal influenza A in schoolchildren. Am J Clin Nutr. 2010;91(5):1255-1260.

2/11/2011 DynaMed Plus Systematic Literature Surveillance Winzenberg T, Powell S, Shaw KA, Jones G. Effects of vitamin D supplementation on bone density in healthy children: systematic review and meta-analysis. BMJ. 2011;342.

3/6/2013 DynaMed Plus Systematic Literature Surveillance Schreuder F, Bernsen RM, van der Wouden JC. Vitamin D supplementation for nonspecific musculoskeletal pain in non-Western immigrants: a randomized controlled trial. Ann Fam Med. 2012;10(6):547-555.

Last reviewed May 2017 by Michael Woods, MD, FAAP  Last Updated: 5/2/2017