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Free vitamin D dosage calculator: enter supplements and estimated food in IU or mcg, then compare your daily total to NIH-style RDA/AI and tolerable upper limit (UL) for your life stage. Default: 2,000 IU + 200 IU food → 2,200 IU (367% of RDA). Educational — not medical advice.
Last updated: May 25, 2026
Screening context: Vitamin D deficiency risk
Rough guess for fortified milk/cereal, fatty fish, or prescribed drops—sun exposure is not converted here.
Total is above the RDA/AI but still below the tolerable upper limit for this life stage. Some people need more under medical guidance; routine mega-dosing is not recommended without supervision.
Total / day
2,200 IU
55 mcg
% of RDA/AI
367%
RDA / AI (this stage)
600 IU (15 mcg)
Upper limit (UL)
4000 IU (100 mcg)
Default: Adult 19–50 — 2,000 IU supplement + 200 IU food
2,200 IU
55 mcg
367%
Target 600 IU (15 mcg)
4,000 IU (100 mcg)
Below UL in this example
2,000 IU supplement + 200 IU food → 2,200 IU (55 mcg) · 367% of 600 IU RDA · UL 4,000 IU
Total
2,200
% RDA
367%
RDA
600
UL
4,000
IU = mcg × 40mcg = IU ÷ 40Total IU = supplement + food/other (same unit)% of RDA = total ÷ RDA × 100 (capped at 999% display)| Life stage | Type | RDA / AI | UL |
|---|---|---|---|
| Infant 0–6 months | AI | 400 IU (10 mcg) | 1,000 IU (25 mcg) |
| Infant 7–12 months | AI | 400 IU (10 mcg) | 1,500 IU (37.5 mcg) |
| Child 1–3 years | RDA | 600 IU (15 mcg) | 2,500 IU (62.5 mcg) |
| Child 4–8 years | RDA | 600 IU (15 mcg) | 3,000 IU (75 mcg) |
| Child 9–13 years | RDA | 600 IU (15 mcg) | 4,000 IU (100 mcg) |
| Teen 14–18 years | RDA | 600 IU (15 mcg) | 4,000 IU (100 mcg) |
| Adult 19–50 years | RDA | 600 IU (15 mcg) | 4,000 IU (100 mcg) |
| Adult 51–70 years | RDA | 600 IU (15 mcg) | 4,000 IU (100 mcg) |
| Adult 71+ years | RDA | 800 IU (20 mcg) | 4,000 IU (100 mcg) |
| Pregnancy | RDA | 600 IU (15 mcg) | 4,000 IU (100 mcg) |
| Breastfeeding / lactation | RDA | 600 IU (15 mcg) | 4,000 IU (100 mcg) |
| Food | ~IU | Note |
|---|---|---|
| Fortified milk (8 fl oz) | 100–120 IU | Check label; varies by brand and fat level. |
| Fortified plant milk (8 fl oz) | 100–144 IU | Often similar to dairy fortification. |
| Sockeye salmon, cooked (3 oz) | ~450 IU | Fatty fish are among the best food sources. |
| Canned pink salmon (3 oz) | ~400 IU | Includes bones in some products. |
| Egg yolk (1 large) | ~40 IU | Pasture-raised eggs can be higher. |
| Fortified cereal (1 serving) | 40–100 IU | Read Nutrition Facts panel. |
| Cod liver oil (1 tsp) | Very high | Often exceeds RDA alone — use cautiously; overlaps with supplements. |
2,200 IU = 367% of 600 IU RDA · UL 4,000 IU
Total is above the RDA/AI but still below the tolerable upper limit for this life stage. Some people need more under medical guidance; routine mega-dosing is not recommended without supervision.
400 IU (67% of RDA) — gap 200 IU to reach 600 IU target.
800 IU (20 mcg) = 100% of 800 IU RDA for 71+.
600 IU — meets 600 IU RDA; UL 4,000 IU.
400 IU = AI target; UL 1000 IU — appropriate daily drop dose.
2000 IU exceeds 1000 IU UL — do not use adult softgels for infants.
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