Vitamin D dietary reference calculator
Look up age-based vitamin D AI or RDA and upper intake level. Includes food examples from NIH ODS.
Disclaimer: For informational purposes only. Not a substitute for professional medical advice. Always consult a healthcare provider for health-related decisions.
Vitamin D dietary reference
Table of Contents
What is Vitamin D?
Vitamin D supports calcium absorption and bone mineralization. Dietary reference values are for apparently healthy people. RDA means Recommended Dietary Allowance, an intake reference covering nearly all healthy people in a group. AI means Adequate Intake, used when evidence cannot establish an RDA. These are U.S./Canadian DRI values; local national guidance may differ.
Sun Exposure & Vitamin D Synthesis
Sunlight can produce vitamin D, but there is no reliable safe number of UV minutes. Use shade, protective clothing, and sunscreen to reduce skin cancer risk.
Daily Requirements by Age
Infants: 400 IU (10 µg) AI. Ages 1–70, including pregnancy and lactation: 600 IU (15 µg) RDA. Over 70: 800 IU (20 µg) RDA. These assume minimal sun exposure. For example, at 6 completed months the AI is 400 IU and the upper intake level (UL) is 1,000 IU; at 7 months the AI remains 400 IU and the UL is 1,500 IU. An UL is a safety limit, not a target.
Food Sources of Vitamin D
Examples from NIH ODS: cooked sockeye salmon (3 oz) 570 IU, fortified milk (1 cup) about 120 IU, and one scrambled egg 44 IU. Fortification varies; read labels.
Scope of this Reference
This lookup reports dietary reference values; it cannot predict whether vitamin D prevents a disease or determine treatment for an individual.
Deficiency Prevention
A blood test or supplement plan depends on individual circumstances and clinical advice; routine testing is not recommended for healthy people.
Sources
Vitamin D reference values come from the 2011 DRI framework; sources checked September 29, 2026.