The recommended Vitamin Intake, by health authorities, is now usually around 400-600IU per day, which equals 10 to 15 micrograms per day.
A lot of experts are claiming that this number is way too low, since through evolution we lived in the sun all day, but in the sun we can produce 10.000IU or more, in as little time as 20-30 minutes, given that we get full body exposure and the sun is strong.
Vitamin Kids
"Nothing in biology makes sense except in the light of evolution" - Dobzhansky
This quote really holds true for Vitamin D. If we got 10.000IU or more Vitamin D per day through evolution, then it certainly doesn't make sense that the recommended daily allowance is only 400-600IU.
It's hard to say exactly what the recommended vitamin d intake should be, since it depends on a lot of factors. It really depends a lot on how much sun exposure you get, and how your skin is pigmented. More skin pigment equals less Vitamin D production in the skin for the same amount of sun exposure.
Dietary factors matter as well, such as absorbtion rate. The most important factor is sun exposure though.
If you don't get any sun then I would say a recommended intake is about 4000-5000IU, but this really varies. Your requirements may be lower, and they may be much higher. If you have the resources then you should have a blood test for 25-hydroxy-vitamin d done, and your doctor would be the right person to order this test.
A good level to aim for is about 50-80ng/ml 25-hydroxy-vitamin-d in the blood. If you have less than 30ng/ml then you are deficient and have a greater chance of developing health problems.
The only way to reach this level of recommended intake is either getting it through sun exposure or taking supplements. Foods contain way too little Vitamin D, even if they're fortified. You would have to eat an insane amount of fatty fish in order to reach these kinds of levels.
You don't really need to concern yourself with Vitamin D toxicity as this is a non-issue for the intake levels I am recommending. Toxicity has been reported after taking 50.000IU per day for several months, but this is an extremely high intake and no one would recommend consuming this much.
So, to sum up, the recommended intake of vitamin d is about 4000-5000IU per day, more or less. The only way to know for sure is to have a blood test done and aim for 50-80 ng/ml blood level.
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