Most scientists and doctors agree that the dose of vitamin D recommended by the FDA is too low. These guidelines were established in 1997, and since then, good scientific studies have shown vitamin D taken in those doses doesn't prevent osteoporosis or broken bones.
How much is too much you ask? According to the FDA, 2000 IU is a safe dose for everyone, except children under 1 years old. Studies, however, have shown that adults taking doses up to 10,000 IU per day for five months did not have any evidence of vitamin D overdose.
Ultimately, the best dose for you needs to be determined with your doctor, but if you are a healthy adult and not pregnant or breastfeeding, you have the three options above.
There are two types of vitamin D:
- Vitamin D2: Ergocalciferol, which comes from plants
- Vitamin D3: Cholecalciferol, which comes from exposure to UV radiation and certain foods
