How much vitamin D per day for a woman?

How much vitamin D per day for a woman?

Vitamin D is a group of fat-soluble secosteroids responsible for increasing the intestinal absorption of calcium, magnesium, phosphate and many other biological effects. The most important compounds of this group in humans are vitamin D3 and vitamin D2.

How much vitamin D per day for a woman?

The tolerable upper limit is 4,000 international units (IU) per day, and the recommended amount for women 14-70 is 600 international units per day. Women 71 and over should aim for 800 IU per day.

  • Infants 0 to 6 months of age:  Adequate intake, 400 IU/day; Safe Maximum Intake, 1,000 IU/day
  • Infants 6 to 12 months of age:  Adequate intake, 400 IU/day; Safe maximum intake, 1500 IU/day
  • Age 1-3 years:  Sufficient intake, 600 IU/day; Safe maximum intake, 2500 IU/day
  • Age 4-8 years:  Sufficient intake, 600 IU/day; Maximum safe level of intake, 3000 IU/day
  • Age 9-70:  Sufficient intake, 600 IU/day; Safe Maximum Intake, 4000 IU/day
  • Age 71+ years:  Sufficient intake, 800 IU/day; Safe Maximum Intake, 4000 IU/day

Vitamin D benefits for women


There are more than a thousand studies showing the relationship between vitamin D and the prevention of nearly 30 types of cancer, especially colon, prostate and breast cancer. Of these, perhaps the strongest support for adequate vitamin D levels comes from the vitamin D blend in not only reducing the risk of colon cancer but also in reducing the negative growth of existing cancers.

Ironically, for the prevention of non-melanoma skin cancer — most have a survival rate of around 100 percent — we’ve all become effective users of sunscreen. While exposure to sunlight helps reduce the risk of skin cancer (at least the risk of non-melanoma skin cancer which is close to 100 percent survival), it also inhibits vitamin D which helps many of the leading cancer organizations re-establish Looking at her messages about sunscreen, they say spending a few minutes in the sun before putting on sunscreen would be a great idea.

To illustrate this idea more clearly, we are now rethinking our recommendations for early and free solar screening to reduce the risk of highly curable cancers versus an increased risk of cancer with low survival rates. In fact, people with vitamin D deficiency (associated with less sunlight reduce vitamin D deficiency) have an increased risk of skin cancer.

Not only does vitamin D deficiency increase the risk of cancer, but we know that other cancer treatments may not work and when vitamin D deficiency is prescribed, for example, rituximab used to treat blood-related cancer is less effective for those with drop. Vitamin D levels.


Vitamin D has been shown to have a positive effect on calming and mental function. Since emotional symptoms are common during menopause, anything that alleviates your emotional problems should be taken seriously. If you suffer from seasonal affective disorder (SAD) and find that your mood is low during the winter, you may want to supplement your diet with vitamin D during those dark months.


Adequate levels of vitamin D appear to be closely related to the body’s ability to use insulin. Several studies have found that low levels of  vitamin D  lead to decreased insulin secretion, insulin resistance, and type 2 diabetes. In other words, not only does vitamin D make insulin in the body effective, it appears to prevent or reduce both. Type 1 and type 2 diabetes. Several studies are currently being conducted to investigate the link between low vitamin D levels and diabetes.

heart disease

When estrogen starts to drop, women begin to experience the same risks of heart disease as men. Vitamin D plays a role in preventing heart disease, but research has linked its value. While vitamin D deficiency appears to be linked to heart disease, it’s not clear why. Some studies have failed to link vitamin D supplementation with improved heart risk. If you’re concerned about heart disease, talk to your doctor about what recent research has said about vitamin D and heart disease.

high blood pressure

Vitamin D deficiency can affect your heart and blood vessels. Since high blood pressure is a sign that your cardiovascular system is at risk, anything that lowers it can protect your heart. Studies have shown that vitamin D and calcium supplements can reduce blood pressure readings in people with high blood pressure. Some people should not take calcium supplements, for example, people with a history of kidney stones should speak to their doctor before taking any of these preparations.


For some reason, obese women tend to have lower levels of vitamin D. It is not known whether lower levels contribute to obesity or whether obesity lowers levels, but the organization is in place. Anything that makes it easy to lose weight pays off for the rest of your life.

Vitamin D rich foods


Salmon is a popular fatty fish and a great source of vitamin D. According to the USDA Food Ingredients Database, a 3.5-ounce (100-gram) serving of farmed Atlantic salmon contains 526 IU, or 66% of the Daily Value. Wild or farmed salmon can make a big difference. On average, wild salmon provides 3.58 ounces (100 grams) of vitamin D, 988 IU, or 124% of the daily value. Some studies have found higher levels of wild salmon — up to 1,300 IU per serving. However, farmed salmon contains only 25% of this amount. However, a serving of farmed salmon provides about 250 IU of vitamin D or 32% of the daily value.

herring and sardines

Herring is a fish that is eaten all over the world. It can be served raw, canned, smoked or pickled. This small fish is one of the best sources of   Vitamin D. Fresh Atlantic herring provides 216 international units per 3.5 ounces (100 grams), which is 27% of the daily value. If fresh fish isn’t your thing, salted herring is a good source of vitamin D, which provides 112 international units per 3.5 ounces (100 grams), or 14% of a dive. However, herring also contains a lot of sodium, which some people consume in large quantities. Canned sardines are a good source of vitamin D – either (3.8 ounces) may contain 177 IU or 22% DV. Other types of fatty fish are also good sources of vitamin D.

Cod liver oil

Cod liver oil is a popular supplement. If you don’t like fish, taking cod liver oil may be the main reason for receiving some nutrients not available in other sources. It’s a great source of vitamin D – about 448 international units per teaspoon (4.9 ml), and contains 56% of a significant amount of the DV. It has been used for many years to prevent and treat malnutrition in children. Likewise, cod liver oil is a great source of vitamin A, with 1 teaspoon (4.9 ml) of DV having 150%. However, excessive intake of vitamin A can be toxic. Therefore, be careful with cod liver oil, and make sure not to take too much. Cod liver oil is also high in omega-3 fatty acids, which many people lack.

canned tuna

Coconut tuna is enjoyed by many people because of its flavor and easy storage. It is usually cheaper than buying fresh fish. Canned light tuna contains 268 IU of vitamin D in 3.5 ounces (100 grams), which is 34% of the FL. It is also a good source of niacin and vitamin K. Unfortunately, canned tuna contains methylmercury, a type of poison found in a variety of fish. If it builds up in your body, it can cause serious health problems. However, some types of fish pose less risk than others. For example, light tuna is generally a better choice than white tuna — it’s safe to eat 6 ounces (170 grams) per week.


People who do not eat fish should know that seafood is not the only source of vitamin D. Whole eggs are another good source, as well as surprisingly nutritious foods. Most of the protein in eggs is in the white, but most of the fats, vitamins, and minerals are found in the yolk. A typical egg yolk contains 37 IU of vitamin D or 5% DV. Vitamin D levels in egg yolks depend on exposure to sunlight and vitamin D content in chicken feed. When given the same feed, hens raised on outside pasture lay 3 to 4 times more eggs. In addition, chicken eggs that are fed with feed rich in vitamin D may contain up to 6000 IU of vitamin D per yolk. That’s a full 7 times from DV. Picking eggs from outside the chicken or marketing them as high in vitamin D can be a great way to meet your egg needs.


Apart from preserved foods, mushrooms are the only good vegetable source of vitamin D. Like humans, mushrooms can synthesize this vitamin when exposed to ultraviolet rays. However, mushrooms produce vitamin D2, while animals produce vitamin D3. Although vitamin D2 helps increase vitamin D in the blood, it may not be as effective as vitamin D3. Wild mushrooms are still a great source of vitamin D2. In fact, some varieties are as high as 2,300 IU. Serve up to each 3.5 ounces (100 grams) — about three times the DV. On the other hand, commercially grown mushrooms often grow in the dark and contain very little D2. However, some brands are treated with ultraviolet (UV) light. These mushrooms can provide 130-450 IU of vitamin D2 per 3.5 ounces (100 g).

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