Vitamin D Needs Calculator
Find the daily vitamin D recommended for your age, in IU and micrograms, and the gap to your current intake.
Recent
Formula
How the calculation works
The recommended daily amount is 400 IU for infants, 600 IU for ages one to seventy, and 800 IU above seventy.
The same amount is shown in micrograms, dividing by forty, since 40 IU is one microgram.
The gap is how much more you would need to reach the recommendation from what you already take.
Common mistakes
- Taking a very high dose without testing, since vitamin D can build up.
- Assuming sunlight alone covers the need in winter or indoors.
When to use it
- Use it to compare your daily vitamin D with the recommended amount for your age.
- It is not medical advice; ask a doctor before changing a supplement dose.
Worked example
At age 75 taking 500 IU a day, the recommendation is 800 IU or 20 micrograms, leaving a gap of 300 IU.
Common questions
Why does the amount rise with age?
People over 70 need more vitamin D because the skin makes less of it and absorption from food falls with age.
What is the difference between IU and mcg?
One microgram equals 40 international units, so the tool shows both because labels use either one.
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