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Furthermore, people who live far north or south of the equator are at an even greater risk of vitamin D deficiency due to limited sun exposure for up to 2–5 months per year.
One study including 400 older adults found that people with osteoporosis were more likely to be deficient in vitamin D. Of those deficient in vitamin D, daily intake of a vitamin D supplement was also linked to a lower incidence of osteoporosis over 8 weeks (6).
That said, while vitamin D supplements may be beneficial for people with vitamin D deficiency, research has not observed benefits of vitamin D supplements once blood levels are at or above sufficiency levels (7, 8).
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The current Reference Daily Intake (RDI) for vitamin D is 600 IU for children and adults ages 1–70 and 800 IU for pregnant or breastfeeding adults and those 71 years or older (9).
Interestingly, one study including 311 healthy adults found high doses of 4,000 and 10,000 IU of vitamin D per day resulted in a greater loss of bone mass density over 3 years than taking a smaller 400 IU daily dose (10).
With strict editorial sourcing guidelines, we only link to academic research institutions, reputable media sites and, when research is available, medically peer-reviewed studies. Note that the numbers in parentheses (1, 2, etc.) are clickable links to these studies.
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This article is based on scientific evidence, written by experts and fact checked by our trained editorial staff. Note that the numbers in parentheses (1, 2, etc.) are clickable links to medically peer-reviewed studies.
Our team includes licensed nutritionists and dietitians, certified health education specialists, as well as certified strength and conditioning specialists, personal trainers and corrective exercise specialists. Our team aims to be not only thorough with its research, but also objective and unbiased.
According to the International Osteoporosis Foundation, in the U.S. alone, osteoporosis and low bone mass affect approximately 44 million women and men over the age of 50. (1) That is a whopping 55 percent of all people aged 50 and older living in the U.S., which is why problems associated with low bone mass are now said to be a “major public health threat.”
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