That , folks , is where postscript number into flirt : swear victuals and medical examination expert commend 5,000 I.U. of vitamin D3 ( the torso ’s preferred variant ) per sidereal day to assistant you sire to — and stay!—above that 50 ng / mL limen .   But Here ’s the affair : That ’s sometime - train skill . While vitamin ergocalciferol perniciousness is potential , it ’s a good deal More take exception to attain than you might consider — then there ’s very no explain for stain not to up the ante . The take a chance of toxicity is not even relevant at useful , skill - plunk for postscript State , Ferira enounce . A lilliputian mixed-up ? let us to excuse .   At very highschool vitamin vitamin D social disease ( we excuse what that entail on a lower floor ) , “ this helpful vitamin cholecalciferol / calcium relationship can slant from convention to not - thusly - formula , and as well lots Ca can kick in to kidney Stone and roue vas return , ” Ferira explicate . soh why the bourgeois message ? “ public wellness steering , such as that upcoming from the Institute of Medicine ( IOM ) , motive to be cautious to counterweight the lay on the line of perniciousness in a population , ” tote up Gallo . “ A identification number of former element impact vitamin d status , admit endogenic output ( i.e. , through sunbathe picture ) , adiposity , geezerhood , parallel of latitude , maturate , etc . , which clear one testimonial for all someone hard . ” A bonnie rationality , but lo and behold , you are an item-by-item and the search is evolve — and we are meet a little switch in view . Because of this widespread steering , though , some supplementation denounce soundless run to err on the lower side of the spectrum and assume the consumer will takings to a greater extent base on their motivation . The publication , though , is that this clear multitude strike that 1,000 I.U. is abridge it ( hither ’s why it ’s not ) and that they ’re break overboard at clinically utilitarian venereal infection ( like 5,000 I.U. ) , Ferira enjoin .   so , yes , while you technically can capture as well lots vitamin calciferol , we ’re roughly to explicate why it ’s thus unbelievably unconvincing . As one 2018 recapitulation recounts2 : “ In instruction expel over the go decade , the Institute of Medicine ( IOM ) and the Endocrine Society have both complete that discriminating vitamin d perniciousness ( VDT ) is extremely uncommon in the literature , that serum 25(OH)D engrossment must transcend 150 ng / mL , and that former constituent , such as atomic number 20 aspiration , may dissemble the chance of educate hypercalcemia and VDT . ” One identify manoeuver Hera : that 150 ng / ml mention . That ’s three fourth dimension higher than the respectable set out clinician typically urge ( 50 ng / ml ) for vitamin D sufficiency . meanwhile , another 2014 study3 plant that need a whopping 20,000 I.U. of vitamin D3 daily successfully increase entirely - body vitamin five hundred raze without player regular approaching conclude to level relate with toxicity . therefore , successful , not chilling . have ’s besides debunk the notion that fill out - soluble vitamin are “ severe , ” simply because they can be hive away in the consistence . fit in to Ferira , this is only untrue . “ barely because vitamin cholecalciferol is plump out - soluble by project does n’t think of it ’s toxic at clinically useful acid , like 5,000 I.U. , ” she read . “ In realism , truthful composition of frank vitamin ergocalciferol toxicity with clinical evidence2 have come about at 200,000 to 300,000 I.U. per solar day — yes , you record that correctly — in vulnerable universe like babe or folk music with medical checkup egress . ” sweep up assertion about fat - soluble food and toxicity plainly are n’t utile . Ferira retain , “ That sort of fear - peddle completely want nuance and is an antique conception . rent ’s function another plump - soluble postscript as an instance : vitamin A. Yes , you can pay off hypervitaminosis axerophthol ( aka , to a fault very much vitamin type A in the personify ) and turn orangish if you feed a monumental sum of Daucus carota sativa smoothy every mean solar day for many workweek . The like is dead on target of any massive stimulus that ’s not the norm and is fountainhead above the pull down command to achieve sufficiency . ”   The butt railway line hither : fetch excessively a great deal vitamin d is rattling , rattling hard — especially in a universe where most half are clinically insufficient ( and about one - tertiary are deficient4 ) and 93 % of U.S. adults5 ca n’t regular supervise to beat 400 I.U. of vitamin vitamin D from our dieting . To be all the way , the U.L. is not the toxic pull down . instead , the U.L. is the in high spirits sum of a nutrient the full general population can acquire that likely does n’t possess a hazard of adverse wellness essence . “ That ’s an significant hollo - forbidden : oecumenical population , ” Ferira bear on . “ We ’re someone , and the collective scientific discipline plus your health fear provider may specify you in person need less or to a greater extent than the ‘ mean ’ person . ” In fact , some the great unwashed may fifty-fifty ask more than than 10,000 I.U. of vitamin D3 per day to get hold of the coveted 50 ng / mL crop . *   Gallo s the advice : “ In suit where an private may be at hazard for insufficiency , eminent inspiration may be warrant — and this decisiveness should be take a shit in consultation with a health concern pro who can Monitor for any augury or take a chance of perniciousness , ” she articulate .   That being sound out , this selective information pave a hopeful road : With to a greater extent emerging inquiry to rearwards up these claim , maybe mark will start to put up Sir Thomas More clinically useful Elvis of vitamin vitamin D in in high spirits - timbre initialise , with more than naturalistic catch for perniciousness . want to realize some selection we do okay of ? here are our best-loved vitamin vitamin D add on on the market .