Vitamin D Calculator
Calculate your recommended vitamin D intake based on sun exposure, skin tone, location, and health conditions.
Your Details
years
ng/mL
From blood test (25-hydroxyvitamin D)
Your Vitamin D Status
optimal
Current level: 30 ng/mL
Recommended Daily Intake
780 IU
(19.5 mcg)
⚠️Upper Safe Limit
4000 IU
🎯Optimal Range
30-50 ng/mL
Vitamin D Sources
| Source | Serving | Vitamin D (IU) |
|---|---|---|
| Cod Liver Oil | 1 tbsp | 1,360 IU |
| Salmon | 3 oz | 570 IU |
| Fortified Milk | 1 cup | 120 IU |
| Egg Yolk | 1 large | 44 IU |
| Mushrooms (UV-exposed) | 1 cup | 400+ IU |