How much vitamin D you need per day depends on your age, your skin tone and how much you are outdoors. For most adults the Dutch Health Council advises 10 micrograms (400 IU) a day, and 20 micrograms for over-70s. This article is part of our overview of vitamin deficiency. Below you read exactly how much, which form and when.
My advice: build a base with the recommended dose first. High doses only make sense with a confirmed deficiency.
How much vitamin D do you need per day?
The Health Council gives a clear supplementation advice per group. These are maintenance doses, meant to prevent a deficiency, not to treat an existing one.
- Children 0-4 years: 10 ug (400 IU) a day, year round
- Adults 4-70 with lighter skin: 10 ug a day if you are outdoors too little
- Women 50+ and men 70+: 20 ug (800 IU) a day
- People with darker skin or covering clothing: 10 to 25 ug a day
- Pregnant women: 10 ug a day
With a confirmed deficiency your doctor may prescribe a higher loading dose for a while. That is not something to do on your own.
Which vitamin D is best?
Choose vitamin D3 (cholecalciferol) over D2 (ergocalciferol). D3 is absorbed better and keeps your level more stable. The form (drops, capsules or tablets) matters little for how well it works, so pick what suits you. Drops are handy for children or if swallowing is difficult.
Where is vitamin D found?
Vitamin D is found in few foods, and rarely in large amounts. Oily fish is the richest source. Diet alone is not enough for most people in the Netherlands, certainly in winter.
- Oily fish: salmon, mackerel, herring (5 to 10 ug per portion)
- Eggs: 1 to 2 ug per egg
- Fortified products: some margarines, cooking fats and dairy
When and how to take vitamin D?
Take vitamin D with a meal containing some fat, as it is fat-soluble and is then absorbed better. The time of day matters little, so pick a fixed moment so you do not forget it. Your level is lowest at the end of winter, so taking it year round is preferable to summer only.
Can you take too much vitamin D?
Yes, but it is rare at normal doses. Vitamin D is fat-soluble and is stored in your body. With prolonged intake above 100 ug a day, vitamin D toxicity can develop, with the risk of too much calcium in your blood. Complaints are then nausea, vomiting and confusion. Stick to the recommended doses and consult your doctor if in doubt. Unsure whether your current dose is right? Have your vitamin D value checked.
Frequently asked questions
Do I need a blood test before taking vitamin D?
For most people, supplementation following the Health Council advice is safe without a prior test. A test is worthwhile if you have symptoms, belong to a high-risk group or want to check whether your dose is enough.
How quickly does vitamin D supplementation work?
Your level rises gradually over weeks. With a large deficiency it can take 2 to 3 months before your value is sufficient again.
Does a tanning bed help?
No. Tanning beds mainly give UVA radiation, while your skin needs UVB. They are not advised because of the skin cancer risk.
Do you have symptoms that fit a deficiency? Then first read vitamin D deficiency: symptoms and testing and how serious a deficiency is. Want to measure your value? Build a custom blood test. Every blood test result at Vitalcheck includes a professional assessment by a BIG-registered doctor. A blood value is not a diagnosis: always discuss symptoms and treatment decisions with your GP.
References
- Health Council of the Netherlands. Dietary reference values for vitamins and minerals. 2018.
- RIVM. At most a quarter of the Dutch population has a vitamin D deficiency in winter. 2023.
- Netherlands Nutrition Centre. Vitamin D. Accessed 2026.
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