How much vitamin D should we take daily?

By Nicolas Martineau, B.Sc. Nutrition

Why Is Vitamin D So Important?

Everyone agrees: vitamin D is essential for good health. Yet many people underestimate the full range of its benefits. The optimal daily dose is still debated.

Vitamin D plays a key role in immunity and calcium absorption. At the right dosage, research shows it may also:

• support overall development,
• help prevent certain cancers,
• lower the risk of cavities,
• reduce autoimmune diseases,
• and even lower the risk of type 1 diabetes.

Vitamin D Levels and Effectiveness

The effectiveness of a vitamin D supplement depends on blood levels. For the same dose, results vary from person to person.

In Canada, deficiencies are common because:

– long winters reduce sun exposure,
– sunscreen blocks natural vitamin D production in the skin.

Food sources alone are not enough. That’s why Health Canada recommends a daily vitamin D supplement.

Health Canada Recommendations

In February 2021, Health Canada updated its guidelines:

• 2,500 IU/day → maximum allowed for over-the-counter supplements
• 4,000 IU/day → maximum total daily intake for people aged 9 and older

Why raise the limit? Because studies show:

– vitamin D has many proven benefits,
– most people do not reach the optimal blood level of 50 nmol/L,
– higher daily doses are safe.

What Dosage Is Safe?

Research on healthy adults shows:

• 5,000 IU/day may be ideal to reach the optimal 50 nmol/L blood level.
• Even 10,000 IU/day appears safe, with no reported side effects.

In short: taking 2,500 IU/day, as recommended by Health Canada, is safe and effective.

Land Art Vitamin D3: A Unique Supplement

Among available products, Land Art is the only brand offering a certified organic vitamin D3 supplement at 2,500 IU.

✔ Certified organic
✔ 490 doses per bottle
✔ Just one drop per day
✔ Flavorless, preservative-free
✔ Made in Quebec
✔ Affordable price

Available online and in natural health stores, this vitamin D3 2,500 IU supplement is a convenient way to support your health.

Conclusion

Vitamin D is essential for strong immunity, bone health, and disease prevention.

The daily dose of 2,500 IU set by Health Canada is safe. Choosing a high-quality product, like Land Art’s organic vitamin D3 supplement, is an effective and reliable way to meet your needs.

References:

https://www.canada.ca/en/health-canada/services/drugs-health-products/drug-products/prescription-drug-list/notices-changes/notice-amendment-vitamin-d.html

Hathcock JN, Shao A, Vieth R, Heaney R. Risk assessment for vitamin D. Am J Clin Nutr. 2007 Jan;85(1):6-18. Review. PubMed PMID: 17209171.

Grant WB, Holick MF. Benefits and requirements of vitamin D for optimal health: a review. Altern Med Rev. 2005 Jun;10(2):94-111. Review. PubMed PMID: 15989379. https://www.altmedrev.com/publications/10/2/94.pdf

https://ro.co/health-guide/vitamin-d-5000-iu/

https://pubmed.ncbi.nlm.nih.gov/30611908/

https://betterhealthwhileaging.net/vitamin-d-healthy-aging-dose-faqs/