What Are the Normal Vitamin D Levels by Age?

Vitamin D levels can be measured with a blood test. This test can indicate whether you have adequate levels, are at risk of avitamin D deficiency, or have levels that are too high. Levels that are too low or too high could be harmful to your health.

Most adults need at least 15 micrograms (mcg)—or 600 international units ( IU)—ofvitamin Ddaily to maintain healthy levels.The amount recommended for children and older adults depends on age. The bodyneeds vitamin Dfor various health functions, mainly to promote bone health. You can get vitamin D from sunshine, food, and dietary supplements.

The25-hydroxy vitamin D blood testcan determine vitamin D levels. The results may be reported in nanograms per milliliter (ng/mL) or nanomoles per liter (nmol/L).

Blood levels of vitamin D are generally interpreted the same for all age groups:

According to the National Institutes of Health Office of Dietary Supplements, the averagerecommended daily intake of vitamin Dfor most adults, children, and teens is 600 IU, and 400 IU for children 12 months and under. Breastfeeding or chestfeeding people (both teens and adults) need at least 600 IU of vitamin D a day, while adults 71 and older should aim for at least 800 IU.

How Much Vitamin D Do Women Need per Day?

Why Vitamin D Is Important

Vitamin D assists in many vital body functions, one of the most important being its role in bone health.

Vitamin D promotescalciumabsorption and helps the body maintain adequate levels of calcium andphosphorusin the blood.The body needs both nutrients for healthy bones and teeth. Optimum vitamin D, along with calcium, can also reduce the risk ofosteoporosis(progressive bone loss) in older adults.

Additional benefits of vitamin D are:

Vitamin D maypromote healthy muscle functionsince a lack of vitamin D is known to weaken muscles.

Vitamin D cansupportimmune healthsince people who do not get enough vitamin D may be at an increased risk forinfectionsandautoimmune and immune-mediated diseasesliketype 1 diabetes,multiple sclerosis(MS),rheumatoid arthritis(RA),systemic sclerosis,systemic lupus erythematosus(lupus), andinflammatory bowel disease(IBD).

While research results are mixed, some studies suggest that vitamin Dreduces the risk of severe illness, including frominfluenza(the flu) andCOVID-19infections.Low vitamin D levels may contribute toacute respiratory distress, while optimal levels can reduce respiratory distress linked to respiratory infections.

Research has found that vitamin D may play a vital role inregulating mood and reducingdepressionrisk. One 2020 review of 7,534 people experiencing negative emotions found that vitamin D supplementation led to symptom improvement.Vitamin D supplementation can also help people with depressive symptoms related to vitamin D deficiency.

Low vitamin D may be a risk factor forfibromyalgia,a musculoskeletal disorder that causes widespread body pain.It is also linked to worsening pain,anxiety, and depression symptoms in people with fibromyalgia. Keeping vitamin D levels balanced could lead to symptom improvement or reduced risk.

Low vitamin D levels have been linked toheart diseaseconditions likehypertension (high blood pressure),heart failure, andstroke,suggesting that adequate supplies of vitamin D mayreduce the risk of heart disease. However, it is unclear whether vitamin D deficiency contributes to the development of heart disease or if it’s an indicator of poor health in chronic disease.

Vitamin D maysupport weight loss efforts and reduce inflammationsince research has found that people who haveobesitymay have lower vitamin D levels. Research shows that dietary changes and weight loss can improve vitamin D levels.Weight loss and vitamin D supplementation can also reduce levels of meta-inflammation (low levels ofchronic inflammation). No research studies have suggested that vitamin D supplements or vitamin D can help you lose weight.

Some clinical studies suggest that vitamin D supplementation mayslightly reduce the risk of dying fromcancer.More research is needed.

The Best Time of Day to Take Vitamin D, According to Science

What Happens When Levels Are Abnormal?

Not enough vitamin D may lead to deficiency, while too much vitamin D may lead to toxicity.

Vitamin D Deficiency

Levels lower than 20 ng/mL of vitamin D a deficiency.Some people may be at a higher risk for deficiency due to their inability to get enough vitamin D from sunlight.

Who Is at Risk for Vitamin Deficiency?

Some people are at a higher risk for vitamin D deficiency. These groups include:

These factors can increase the risk of vitamin D deficiency. Therefore, getting vitamin D from sources other than sunlight, including diet and supplements, is essential.

Most people with vitamin D deficiency don’t have any symptoms.Others may notice vague symptoms.

Symptoms of a vitamin D deficiencymay include:

Vitamin D Toxicity

Vitamin D toxicity, also called vitamin D intoxication orhypervitaminosisD, is rare.However, it can cause serious health problems if left untreated. It can occur if someone has taken too much vitamin D from over-the-counter (OTC) supplements or prescription vitamin D.

The main complication of vitamin D toxicity ishypercalcemia, which is higher-than-normal levels of calcium in the blood.Hypercalcemia causes the symptoms of vitamin D toxicity.

Symptoms may include:

If you are taking prescription vitamin D supplementation, your healthcare provider will regularly check your vitamin D levels. Keep vitamin D supplements and prescriptions out of reach to prevent toxicity in children.

Vitamin D Levels for Healthy BonesA vitamin D level of 20 ng/mL or higher is considered sufficient for good bone health.However, a level below 20 ng/mL is considered insufficient, and below 12 ng/mL is considered deficient, which could lead to adverse effects.Left untreated, vitamin D deficiency could lead to severe bone disorders, such asricketsorosteomalacia.

Vitamin D Levels for Healthy Bones

A vitamin D level of 20 ng/mL or higher is considered sufficient for good bone health.However, a level below 20 ng/mL is considered insufficient, and below 12 ng/mL is considered deficient, which could lead to adverse effects.Left untreated, vitamin D deficiency could lead to severe bone disorders, such asricketsorosteomalacia.

A vitamin D level of 20 ng/mL or higher is considered sufficient for good bone health.However, a level below 20 ng/mL is considered insufficient, and below 12 ng/mL is considered deficient, which could lead to adverse effects.

Left untreated, vitamin D deficiency could lead to severe bone disorders, such asricketsorosteomalacia.

How to Get Your Levels Checked

Your healthcare provider can determine if you are getting enough vitamin D using the 25-hydroxy vitamin D blood test.

If your vitamin D blood levels are low, your healthcare provider may recommend supplementation.Vitamin D is found in bothmultivitaminsandvitamin D supplements. Your provider can make recommendations based on your individual vitamin D needs.

Ways to Boost Your Vitamin D Levels

Sunlight Exposure

Vitamin D is often called the “sunshine vitamin” becausethe sun is one of the best sources of vitamin D.

The skin contains 7-dehydrocholesterol, a type of cholesterol that assists in vitamin D production.When this compound is exposed to UV-B radiation from the sun, vitamin D is created.

Vitamin D derived from the sun can circulate much longer than vitamin D from supplements or food.Even so, the amount of vitamin your body creates depends on factors like age, skin pigmentation, geographical location, sunscreen use, the clothes you wear, and health conditions that may hinder vitamin D processing in the body.

Vitamin D-Rich Foods

Many foods are rich in vitamin D, and their consumption can help you to maintain adequate vitamin D levels. Somefoods rich in vitamin Dare:

Vitamin D Supplements

Vitamin D supplementationmight be the best way for many people to get sufficient amounts of the nutrient. Your healthcare provider can check your vitamin D levels and recommend OTC orprescription vitamin Dsupplements.

In the United States, the Food and Drug Administration (FDA) does not regulate dietary supplements in the same way it does for medications.When deciding to supplement with vitamin D, you will want to discuss with a healthcare provider what your levels are and whether you need supplementation.

Vitamin D2 vs. Vitamin D3There are two main types of vitamin D supplements—D2 (ergocalciferol) and D3 (cholecalciferol).D3 might raise blood levels of vitamin D higher and for a longer time than D2.These vitamins are fat soluble, so they should be taken with a meal or snack that includes some fat for better absorption.

Vitamin D2 vs. Vitamin D3

There are two main types of vitamin D supplements—D2 (ergocalciferol) and D3 (cholecalciferol).D3 might raise blood levels of vitamin D higher and for a longer time than D2.These vitamins are fat soluble, so they should be taken with a meal or snack that includes some fat for better absorption.

There are two main types of vitamin D supplements—D2 (ergocalciferol) and D3 (cholecalciferol).D3 might raise blood levels of vitamin D higher and for a longer time than D2.

These vitamins are fat soluble, so they should be taken with a meal or snack that includes some fat for better absorption.

When to Contact a Healthcare Provider

If you are concerned you are not getting enough vitamin D or you think your body is not using it correctly, talk to a healthcare provider. This is especially important if you have risk factors for vitamin D deficiency.

A healthcare provider can check your vitamin D levels and tell you whether they are in the healthy range or if supplementation is necessary.

Summary

18 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Office of Dietary Supplements.Vitamin D fact sheet for consumers.Office of Dietary Supplements.Vitamin D fact sheet for health professionals.US Preventive Services Task Force; Krist AH, Davidson KW, Mangione CM, et al.Screening for vitamin D deficiency in adults: US Preventive Services Task Force recommendation statement.JAMA. 2021;325(14):1436-1442. doi:10.1001/jama.2021.3069Herrick KA, Storandt RJ, Afful J, et al.Vitamin D status in the United States, 2011-2014.Am J Clin Nutr. 2019;110(1):150-157. doi:10.1093/ajcn/nqz037National Institute of Arthritis and Musculoskeletal Health.Calcium and vitamin D: important for bone health.Bone Health & Osteoporosis Foundation.Calcium and vitamin D.Martens PJ, Gysemans C, Verstuyf A, Mathieu AC.Vitamin D’s effect on immune function.Nutrients. 2020;12(5):1248. Published 2020 Apr 28. doi:10.3390/nu12051248Grant WB, Lahore H, McDonnell SL, et al.Evidence that vitamin D supplementation could reduce risk of influenza and COVID-19 infections and deaths.Nutrients. 2020;12(4):988. doi:10.3390/nu12040988Cheng YC, Huang YC, Huang WL.The effect of vitamin D supplement on negative emotions: a systematic review and meta-analysis.Depress Anxiety. 2020;37(6):549-564. doi:10.1002/da.23025D’Souza RS, Lin G, Oh T, et al.Fibromyalgia symptom severity and psychosocial outcomes in fibromyalgia patients with hypovitaminosis D: a prospective questionnaire study.Pain Med. 2020;21(12):3470-3478. doi:10.1093/pm/pnz377Saponaro F, Marcocci C, Zucchi R.Vitamin D status and cardiovascular outcome.J Endocrinol Invest. 2019;42(11):1285-1290. doi:10.1007/s40618-019-01057-yLotfi-Dizaji L, Mahboob S, Aliashrafi S, Vaghef-Mehrabany E, Ebrahimi-Mameghani M, Morovati A.Effect of vitamin D supplementation along with weight loss diet on meta-inflammation and fat mass in obese subjects with vitamin D deficiency: a double-blind placebo-controlled randomized clinical trial.Clin Endocrinol (Oxf). 2019;90(1):94-101. doi:10.1111/cen.13861Medline Plus.Vitamin D test.Neale RE, Khan SR, Lucas RM, Waterhouse M, Whiteman DC, Olsen CM.The effect of sunscreen on vitamin D: a review.Br J Dermatol. 2019;181(5):907-915. doi:10.1111/bjd.17980BMJ Best Practice.Vitamin D deficiency.Marcinowska-Suchowierska E, Kupisz-Urbańska M, Łukaszkiewicz J, Płudowski P, Jones G.Vitamin D toxicity-a clinical perspective.Front Endocrinol (Lausanne). 2018;9:550. doi:10.3389/fendo.2018.00550Riccio P. Vitamin D, the sunshine molecule that makes us strong: What does its current global deficiency imply?.Nutrients. 2024;16(13):2015. doi:10.3390/nu16132015Food and Drug Administration.Dietary supplements.

18 Sources

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Office of Dietary Supplements.Vitamin D fact sheet for consumers.Office of Dietary Supplements.Vitamin D fact sheet for health professionals.US Preventive Services Task Force; Krist AH, Davidson KW, Mangione CM, et al.Screening for vitamin D deficiency in adults: US Preventive Services Task Force recommendation statement.JAMA. 2021;325(14):1436-1442. doi:10.1001/jama.2021.3069Herrick KA, Storandt RJ, Afful J, et al.Vitamin D status in the United States, 2011-2014.Am J Clin Nutr. 2019;110(1):150-157. doi:10.1093/ajcn/nqz037National Institute of Arthritis and Musculoskeletal Health.Calcium and vitamin D: important for bone health.Bone Health & Osteoporosis Foundation.Calcium and vitamin D.Martens PJ, Gysemans C, Verstuyf A, Mathieu AC.Vitamin D’s effect on immune function.Nutrients. 2020;12(5):1248. Published 2020 Apr 28. doi:10.3390/nu12051248Grant WB, Lahore H, McDonnell SL, et al.Evidence that vitamin D supplementation could reduce risk of influenza and COVID-19 infections and deaths.Nutrients. 2020;12(4):988. doi:10.3390/nu12040988Cheng YC, Huang YC, Huang WL.The effect of vitamin D supplement on negative emotions: a systematic review and meta-analysis.Depress Anxiety. 2020;37(6):549-564. doi:10.1002/da.23025D’Souza RS, Lin G, Oh T, et al.Fibromyalgia symptom severity and psychosocial outcomes in fibromyalgia patients with hypovitaminosis D: a prospective questionnaire study.Pain Med. 2020;21(12):3470-3478. doi:10.1093/pm/pnz377Saponaro F, Marcocci C, Zucchi R.Vitamin D status and cardiovascular outcome.J Endocrinol Invest. 2019;42(11):1285-1290. doi:10.1007/s40618-019-01057-yLotfi-Dizaji L, Mahboob S, Aliashrafi S, Vaghef-Mehrabany E, Ebrahimi-Mameghani M, Morovati A.Effect of vitamin D supplementation along with weight loss diet on meta-inflammation and fat mass in obese subjects with vitamin D deficiency: a double-blind placebo-controlled randomized clinical trial.Clin Endocrinol (Oxf). 2019;90(1):94-101. doi:10.1111/cen.13861Medline Plus.Vitamin D test.Neale RE, Khan SR, Lucas RM, Waterhouse M, Whiteman DC, Olsen CM.The effect of sunscreen on vitamin D: a review.Br J Dermatol. 2019;181(5):907-915. doi:10.1111/bjd.17980BMJ Best Practice.Vitamin D deficiency.Marcinowska-Suchowierska E, Kupisz-Urbańska M, Łukaszkiewicz J, Płudowski P, Jones G.Vitamin D toxicity-a clinical perspective.Front Endocrinol (Lausanne). 2018;9:550. doi:10.3389/fendo.2018.00550Riccio P. Vitamin D, the sunshine molecule that makes us strong: What does its current global deficiency imply?.Nutrients. 2024;16(13):2015. doi:10.3390/nu16132015Food and Drug Administration.Dietary supplements.

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

Office of Dietary Supplements.Vitamin D fact sheet for consumers.Office of Dietary Supplements.Vitamin D fact sheet for health professionals.US Preventive Services Task Force; Krist AH, Davidson KW, Mangione CM, et al.Screening for vitamin D deficiency in adults: US Preventive Services Task Force recommendation statement.JAMA. 2021;325(14):1436-1442. doi:10.1001/jama.2021.3069Herrick KA, Storandt RJ, Afful J, et al.Vitamin D status in the United States, 2011-2014.Am J Clin Nutr. 2019;110(1):150-157. doi:10.1093/ajcn/nqz037National Institute of Arthritis and Musculoskeletal Health.Calcium and vitamin D: important for bone health.Bone Health & Osteoporosis Foundation.Calcium and vitamin D.Martens PJ, Gysemans C, Verstuyf A, Mathieu AC.Vitamin D’s effect on immune function.Nutrients. 2020;12(5):1248. Published 2020 Apr 28. doi:10.3390/nu12051248Grant WB, Lahore H, McDonnell SL, et al.Evidence that vitamin D supplementation could reduce risk of influenza and COVID-19 infections and deaths.Nutrients. 2020;12(4):988. doi:10.3390/nu12040988Cheng YC, Huang YC, Huang WL.The effect of vitamin D supplement on negative emotions: a systematic review and meta-analysis.Depress Anxiety. 2020;37(6):549-564. doi:10.1002/da.23025D’Souza RS, Lin G, Oh T, et al.Fibromyalgia symptom severity and psychosocial outcomes in fibromyalgia patients with hypovitaminosis D: a prospective questionnaire study.Pain Med. 2020;21(12):3470-3478. doi:10.1093/pm/pnz377Saponaro F, Marcocci C, Zucchi R.Vitamin D status and cardiovascular outcome.J Endocrinol Invest. 2019;42(11):1285-1290. doi:10.1007/s40618-019-01057-yLotfi-Dizaji L, Mahboob S, Aliashrafi S, Vaghef-Mehrabany E, Ebrahimi-Mameghani M, Morovati A.Effect of vitamin D supplementation along with weight loss diet on meta-inflammation and fat mass in obese subjects with vitamin D deficiency: a double-blind placebo-controlled randomized clinical trial.Clin Endocrinol (Oxf). 2019;90(1):94-101. doi:10.1111/cen.13861Medline Plus.Vitamin D test.Neale RE, Khan SR, Lucas RM, Waterhouse M, Whiteman DC, Olsen CM.The effect of sunscreen on vitamin D: a review.Br J Dermatol. 2019;181(5):907-915. doi:10.1111/bjd.17980BMJ Best Practice.Vitamin D deficiency.Marcinowska-Suchowierska E, Kupisz-Urbańska M, Łukaszkiewicz J, Płudowski P, Jones G.Vitamin D toxicity-a clinical perspective.Front Endocrinol (Lausanne). 2018;9:550. doi:10.3389/fendo.2018.00550Riccio P. Vitamin D, the sunshine molecule that makes us strong: What does its current global deficiency imply?.Nutrients. 2024;16(13):2015. doi:10.3390/nu16132015Food and Drug Administration.Dietary supplements.

Office of Dietary Supplements.Vitamin D fact sheet for consumers.

Office of Dietary Supplements.Vitamin D fact sheet for health professionals.

US Preventive Services Task Force; Krist AH, Davidson KW, Mangione CM, et al.Screening for vitamin D deficiency in adults: US Preventive Services Task Force recommendation statement.JAMA. 2021;325(14):1436-1442. doi:10.1001/jama.2021.3069

Herrick KA, Storandt RJ, Afful J, et al.Vitamin D status in the United States, 2011-2014.Am J Clin Nutr. 2019;110(1):150-157. doi:10.1093/ajcn/nqz037

National Institute of Arthritis and Musculoskeletal Health.Calcium and vitamin D: important for bone health.

Bone Health & Osteoporosis Foundation.Calcium and vitamin D.

Martens PJ, Gysemans C, Verstuyf A, Mathieu AC.Vitamin D’s effect on immune function.Nutrients. 2020;12(5):1248. Published 2020 Apr 28. doi:10.3390/nu12051248

Grant WB, Lahore H, McDonnell SL, et al.Evidence that vitamin D supplementation could reduce risk of influenza and COVID-19 infections and deaths.Nutrients. 2020;12(4):988. doi:10.3390/nu12040988

Cheng YC, Huang YC, Huang WL.The effect of vitamin D supplement on negative emotions: a systematic review and meta-analysis.Depress Anxiety. 2020;37(6):549-564. doi:10.1002/da.23025

D’Souza RS, Lin G, Oh T, et al.Fibromyalgia symptom severity and psychosocial outcomes in fibromyalgia patients with hypovitaminosis D: a prospective questionnaire study.Pain Med. 2020;21(12):3470-3478. doi:10.1093/pm/pnz377

Saponaro F, Marcocci C, Zucchi R.Vitamin D status and cardiovascular outcome.J Endocrinol Invest. 2019;42(11):1285-1290. doi:10.1007/s40618-019-01057-y

Lotfi-Dizaji L, Mahboob S, Aliashrafi S, Vaghef-Mehrabany E, Ebrahimi-Mameghani M, Morovati A.Effect of vitamin D supplementation along with weight loss diet on meta-inflammation and fat mass in obese subjects with vitamin D deficiency: a double-blind placebo-controlled randomized clinical trial.Clin Endocrinol (Oxf). 2019;90(1):94-101. doi:10.1111/cen.13861

Medline Plus.Vitamin D test.

Neale RE, Khan SR, Lucas RM, Waterhouse M, Whiteman DC, Olsen CM.The effect of sunscreen on vitamin D: a review.Br J Dermatol. 2019;181(5):907-915. doi:10.1111/bjd.17980

BMJ Best Practice.Vitamin D deficiency.

Marcinowska-Suchowierska E, Kupisz-Urbańska M, Łukaszkiewicz J, Płudowski P, Jones G.Vitamin D toxicity-a clinical perspective.Front Endocrinol (Lausanne). 2018;9:550. doi:10.3389/fendo.2018.00550

Riccio P. Vitamin D, the sunshine molecule that makes us strong: What does its current global deficiency imply?.Nutrients. 2024;16(13):2015. doi:10.3390/nu16132015

Food and Drug Administration.Dietary supplements.

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