Hafizul Amer Aizat bin Mustapa (2016776035)

Daily Intake

There has been some controversy over the amount of vitamin D needed for healthy functioning.
Recent research indicates that you need more vitamin D than was once thought. Normal blood
serum levels range from 50 to 100 micrograms per deciliter. Depending on your blood level, you
may need more vitamin D. Intake reference values for vitamin D and other nutrients are provided
in the Dietary Reference Intakes (DRIs) developed by the Food and Nutrition Board (FNB) at the
Institute of Medicine of The National Academies (formerly National Academy of Sciences) .DRI
is the general term for a set of reference values used to plan and assess nutrient intakes of healthy
people. These values, which vary by age and gender, include:

 Recommended Dietary Allowance (RDA): Average daily level of intake sufficient to

meet the nutrient requirements of nearly all (97%–98%) healthy individuals; often used to
plan nutritionally adequate diets for individuals.
 Adequate Intake (AI): Intake at this level is assumed to ensure nutritional adequacy;
established when evidence is insufficient to develop an RDA.
 Estimated Average Requirement (EAR): Average daily level of intake estimated to meet
the requirements of 50% of healthy individuals; usually used to assess the nutrient intakes
of groups of people and to plan nutritionally adequate diets for them; can also be used to
assess the nutrient intakes of individuals.
 Tolerable Upper Intake Level (UL): Maximum daily intake unlikely to cause adverse
health effects.

The FNB established an RDA for vitamin D representing a daily intake that is sufficient to
maintain bone health and normal calcium metabolism in healthy people. RDAs for vitamin D are
listed in both International Units (IUs) and micrograms (mcg); the biological activity of 40 IU is
equal to 1 mcg .Even though sunlight may be a major source of vitamin D for some, the vitamin
D RDAs are set on the basis of minimal sun exposure.
Recommended Dietary Allowances (RDAs) for Vitamin D
Age Male Female Pregnancy Lactation
0–12 months* 400 IU 400 IU
(10 mcg) (10 mcg)
1–13 years 600 IU 600 IU
(15 mcg) (15 mcg)
14–18 years 600 IU 600 IU 600 IU 600 IU
(15 mcg) (15 mcg) (15 mcg) (15 mcg)
19–50 years 600 IU 600 IU 600 IU 600 IU
(15 mcg) (15 mcg) (15 mcg) (15 mcg)
51–70 years 600 IU 600 IU
(15 mcg) (15 mcg)
>70 years 800 IU 800 IU
(20 mcg) (20 mcg)
* Adequate Intake (AI)

Conclusion

Vitamin D is a fat-soluble vitamin that is naturally present in very few foods, added to others,
and available as a dietary supplement. It is also produced endogenously when ultraviolet rays
from sunlight strike the skin and trigger vitamin D synthesis. Vitamin D promotes calcium
absorption in the gut and maintains adequate serum calcium and phosphate concentrations to
enable normal mineralization of bone and to prevent hypocalcemic tetany. It is also needed for
bone growth and bone remodeling by osteoblasts and osteoclasts. Without sufficient vitamin D,
bones can become thin, brittle, or misshapen. Taking too much vitamin D may result in excessive
absorption of calcium, which can cause several potentially dangerous symptoms. In some people,
high-dose vitamin D therapy has been found to cause nausea, vomiting, and lack of appetite due
to high blood calcium levels. Vitamin D intake is recommended at 400–800 IU/day, or 10–20
micrograms. However, some studies suggest that a higher daily intake of 1000–4000 IU (25–100
micrograms) is needed to maintain optimal blood levels. Thus , it is very important to take
sufficient amount of vitamin D to avoid potentially dangerous symptom and keep your body
healthy.
References

1) The Healthline Editorial Team. (n.d.). 3 surprising benefits of vitamin D. Healthline.

https://www.healthline.com/health/food-nutrition/benefits-vitamin-d#reduces-depression

2) Vitamins and minerals - Vitamin D. (2017, October 23). nhs.uk.

https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d/

3) Vitamin D. (2020, March 24). https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/