What kind of vitamin d supplement should i take?

600 IU dialy: The new recommended daily allowance (rda), as set in 2010, is based on age, as follows: for those 1-70 years of age, 600 iu daily; for those 71 years and older, 800 iu daily; and for pregnant and lactating women, 600 iu daily.

Start with food: Bvefore taking a pill supplement, try to get your vitamin d either from sun exposure, seal kelp, sea vegetables, wild salmon, or vitamin d fortified food. If all that fails to get your vitamin d level above 30, consider a vitamin d3 supplement with a USP label. Don't supplement unless you know you have a deficiency.