The daily recommended dose of vitamin D for males and females ages 1 to 70 is 600 international units a day, according to WebMD. For individuals age 71 and over, the dose is 800 international units per day. Calcium should always be taken with vitamin D.Continue Reading
Because the body needs vitamin D in order to absorb calcium, calcium should be taken with vitamin D in doses of 700 to 1,200 milligrams per day, depending upon age and gender, WebMD recommends. Individuals with insufficient amounts of calcium and vitamin D throughout life are at risk for osteoporosis in later years. Children who don't get enough vitamin D may not grow as much as others their age and are at risk for a rare disease called rickets, which causes weak bones.
The best vitamin D foods are salmon, tuna and mackerel, notes WebMD. Vitamin D is found in fortified foods such as milk, cereal, orange juice, yogurt, margarine and soy drinks. Individuals who do not get enough calcium and vitamin D in their diet may need supplements. Vitamin D supplements are available as ergocalciferol, known as D-2, and cholecalciferol, known as D-3. Spreading calcium out over the course of the day and taking 500 milligrams at a time reduces stomach upset and promotes better absorption.Learn more about Vitamins & Supplements