Optimal Vitamin D Amount
NVintage
Posts: 1,463 Member
I was really surprised to be Vitamin D deficient since I have very pale skin and live in a sunny state. Pale skinned people are supposedly able to get all our Vit. D from 20 minutes or so in the sun. I'm now taking 50,000 IU per week! I think up to 4,000 IU is said to be okay without Dr.'s approval.
I thought this was a little excessive, but here's an article suggesting it's safe.
https://www.sciencedirect.com/science/article/abs/pii/S0960076018306228?via=ihub
I thought this was a little excessive, but here's an article suggesting it's safe.
https://www.sciencedirect.com/science/article/abs/pii/S0960076018306228?via=ihub
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Replies
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Is your sunny state near-ish to the equator, i.e., inside the 37th parallels?
One option might be to consider repeat blood testing to check your serum levels after you've been supplementing for a while, if you're concerned about getting enough but not too much?1 -
I'm outside a lot but, as my oral surgeon says, "Are you naked when you're outside in that sun?"4
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Vitamin D was a life-changing supplement for me. It is the one thing I've taken in my life that has affected me in a super positive way.
Good for you for getting it supplemented correctly.5 -
Is your sunny state near-ish to the equator, i.e., inside the 37th parallels?
One option might be to consider repeat blood testing to check your serum levels after you've been supplementing for a while, if you're concerned about getting enough but not too much?
Yes, I'm in GA. That's why I was so surprised! I thought I'd be the least likely to be deficient. I am usually pretty covered up, though, as I burn easily. Far from naked, haha ( @glassyo ) I don't know how long it takes to deplete vitamin D, but I haven't been going on as many walks the past few weeks(because of pulled muscles and stomach issues). Also, I completely misjudged how much I was getting from my diet. I thought eggs and tuna were higher in Vit. D. I hardly ever eat fortified foods, so I'll probably end up having to take a lower dose of it forevermore. That's a good idea about having it checked again soon, thanks!
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"Optimal Vitamin D Amount" for which treatment goal though? 🤔
Optimal supplementation - even in this article - spans a wide range. This is very much a clinical convo (and, in my experience, not all physicians are keen on blood testing for vitamin D levels so you may need to do this privately if it's something of import to you).
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I was really surprised to be Vitamin D deficient since I have very pale skin and live in a sunny state. Pale skinned people are supposedly able to get all our Vit. D from 20 minutes or so in the sun. I'm now taking 50,000 IU per week! I think up to 4,000 IU is said to be okay without Dr.'s approval.
I thought this was a little excessive, but here's an article suggesting it's safe.
https://www.sciencedirect.com/science/article/abs/pii/S0960076018306228?via=ihub
I was D deficient as well, and I live in the desert. I'm outside a lot, but I always wear sunscreen, so that was part of the problem (you can fry pretty good here in a matter of minutes). I also have olive skin that tans well and I usually look like I've been on a beach vacation by late April/early May...by the end of summer I look like I've been living on the Islands my whole life despite the fact that I religiously wear sunscreen. On the plus side, I don't think I've ever had a sunburn.
My Dr. started me with 5,000 IU per day...I don't remember for how long, but my maintenance dose now is 2,000 IU per day. Getting my D levels up was really a game changer in regards to my mood, fatigue, anxiety, etc.4 -
Ugh, sunburns can be so awful.
I wasn't even deficient. My first vitamin d test came back in the normal range but I wasn't healing well from surgery so he suggested 5,000 ui a day and I've been taking it ever since. It definitely helped.2 -
(raises hand) I was diagnosed asVit D deficient also. Too much time inside in front of screens (work). Dr. prescribed megadoses (pills) once a week for 8 weeks, then told me to just make sure I take a multivitamin with a healthy dose of D in it. Seems to be working.
(It helps that OTC vitamins are now "FSA-eligible" so no loss vs. Rx.)1 -
I'll probably be taking D supplements for the rest of my life and I'm OK with that. I live further north and there's a history of skin cancer in my family, so I am pretty particular about sunscreen and covering up, too. Right now I take a calcium/D combo because I'm breastfeeding, but once I'm not I'll switch to a supplement without the calcium. I take 2,000 IU per day. Like @cmriverside I did notice a big difference - I'm usually highly skeptical about supplements of any kind but IMO there was no way it was some kind of placebo effect. It really was like night and day.2
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Even tho nobody asked, if you ever start losing your hair, 5000 mcgs of a biotin gummy really worked. I switched to a dissolvable tablet for a while but more hair started coming out again than stayed in so switched back.
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I was a little deficient, so the optimal amount I was referring to was the amount to get my Vitamin D up to a normal range...and then I guess the amount to maintain it. I've never actually asked for a vitamin D test, but I wonder why physicians would ever be against it!"Optimal Vitamin D Amount" for which treatment goal though? 🤔
Optimal supplementation - even in this article - spans a wide range. This is very much a clinical convo (and, in my experience, not all physicians are keen on blood testing for vitamin D levels so you may need to do this privately if it's something of import to you).OnceAndFutureAthlete wrote: »(raises hand) I was diagnosed asVit D deficient also. Too much time inside in front of screens (work). Dr. prescribed megadoses (pills) once a week for 8 weeks, then told me to just make sure I take a multivitamin with a healthy dose of D in it. Seems to be working.
(It helps that OTC vitamins are now "FSA-eligible" so no loss vs. Rx.)
Did you do anything differently while taking it? less calcium or staying out of the sun? My calcium levels were fine, but I'm a little worried about that amount of D causing calcium to be too high.( My mom had problems with hypercalcemia.)That article suggests that it won't at that amount, though.1 -
I was a little deficient, so the optimal amount I was referring to was the amount to get my Vitamin D up to a normal range...and then I guess the amount to maintain it. I've never actually asked for a vitamin D test, but I wonder why physicians would ever be against it!"Optimal Vitamin D Amount" for which treatment goal though? 🤔
Optimal supplementation - even in this article - spans a wide range. This is very much a clinical convo (and, in my experience, not all physicians are keen on blood testing for vitamin D levels so you may need to do this privately if it's something of import to you).OnceAndFutureAthlete wrote: »(raises hand) I was diagnosed asVit D deficient also. Too much time inside in front of screens (work). Dr. prescribed megadoses (pills) once a week for 8 weeks, then told me to just make sure I take a multivitamin with a healthy dose of D in it. Seems to be working.
(It helps that OTC vitamins are now "FSA-eligible" so no loss vs. Rx.)
Did you do anything differently while taking it? less calcium or staying out of the sun? My calcium levels were fine, but I'm a little worried about that amount of D causing calcium to be too high.( My mom had problems with hypercalcemia.)That article suggests that it won't at that amount, though.
I've never experienced a Dr. being against it really, but it's not something in my experience that is typically done when you get your bloodwork done for an annual physical. My Dr. tested mine because I went in with some other thing and that thing is often attributable to low vitamin D.
That said, there may be some kind of insurance billing issue for a Dr. to send you for a Vitamin D test without some kind of justification for the test. Like I know my insurance company will not cover a full panel blood test more than once annually unless there is some kind of medical justification to do so...so if I want to get my cholesterol checked sometime between my annual physical and my next annual physical, that's going to come out of my pocket unless my Dr. has a reason.1 -
I was really surprised to be Vitamin D deficient since I have very pale skin and live in a sunny state. Pale skinned people are supposedly able to get all our Vit. D from 20 minutes or so in the sun. I'm now taking 50,000 IU per week! I think up to 4,000 IU is said to be okay without Dr.'s approval.
I thought this was a little excessive, but here's an article suggesting it's safe.
https://www.sciencedirect.com/science/article/abs/pii/S0960076018306228?via=ihub
Did your doctor recommend the high dose and have a plan for lessening it? I wouldn't stay on high doses without repeat bloodwork.
I was diagnosed as Vitamin D deficient in 2011 and have been supplementing with 2,000 IU ever since. My labs from earlier this year showed me as a little high so I cut back to taking it every other day, and will reduce to 1,000 when I run out of the 2 K.
I have to be careful with sun exposure - I am very fair skinned and have had a few skin cancers removed already. Both of my parents had lots removed. I am outdoors a lot, but do my gardening very early, very late, or on very cloudy days.3 -
They didn't! I think I'm supposed to stay on it for 3 months, but I'm planning on taking it every 8 or 9 days instead of every 7 days. That will still be taking it once a week, right? And I am going to ask them if I can have it tested again soon because it is so sunny here, and I'm worried about getting too much. I've been outside more since I'm feeling better and can walk for longer. I'm fair skinned, too, and read that might make it to where I get 1,000 iu equivalent from being in the sun just 4 minutes without sunscreen.( I don't know if that's true!)kshama2001 wrote: »I was really surprised to be Vitamin D deficient since I have very pale skin and live in a sunny state. Pale skinned people are supposedly able to get all our Vit. D from 20 minutes or so in the sun. I'm now taking 50,000 IU per week! I think up to 4,000 IU is said to be okay without Dr.'s approval.
I thought this was a little excessive, but here's an article suggesting it's safe.
https://www.sciencedirect.com/science/article/abs/pii/S0960076018306228?via=ihub
Did your doctor recommend the high dose and have a plan for lessening it? I wouldn't stay on high doses without repeat bloodwork.
I was diagnosed as Vitamin D deficient in 2011 and have been supplementing with 2,000 IU ever since. My labs from earlier this year showed me as a little high so I cut back to taking it every other day, and will reduce to 1,000 when I run out of the 2 K.
I have to be careful with sun exposure - I am very fair skinned and have had a few skin cancers removed already. Both of my parents had lots removed. I am outdoors a lot, but do my gardening very early, very late, or on very cloudy days.
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My wife just the other day asked me to get some Vitamin D pills for her, presumably after talking with her aunts while on vacation. All new to me, never thought about taking any supplemental D since I drink a ton of D-enriched milk and spend time outside doing yard work, but my wife is a homebody who only drinks milk because I ask her to at dinner, so maybe for her she'll get benefit of a supplement.3
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Do search online for a vitamin D calculator. It's possible to calculate how much vitamin D you need to raise your level from a tested to a normal level. Chose 3 month supplementation, and then the calculator will tell you how much D you need per day to get there. Just check you chose the right unit from the blood test.2
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I take 50,000 IUs twice a week and have been taking it for at least 9 years. After reading this post, I went back and checked what my level was when I was tested in March of this year...my level is now 52.2. It says normal levels are 30.0 - 100.0. My lowest level was 19.0. It has made a huge difference in the way I feel. I was told the older you get the less Vitamin D your body will absorb on its own. Once you add sunscreen in (which I do), you absorb even less. I’m guessing you’re taking the prescription Vitamin D 2, 1.25 MG (50,000 units)? Follow what the dr said, I’m sure they will keep a check on your levels. It will make you feel so much better! Wishing you the best.3
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Many people need more than the recommended daily amount and if your levels are very low, you may be placed on a jumbo dose.
I live in sunny Southern California, am outside a lot and am still deficient despite having taken a multivitamin plus a separate vitamin D supplement for years. But, I am also religious about sunscreen because I burn so easily. I am on a 5000units per day dose and am now borderline low/normal after a year.
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I was really surprised to be Vitamin D deficient since I have very pale skin and live in a sunny state. Pale skinned people are supposedly able to get all our Vit. D from 20 minutes or so in the sun. I'm now taking 50,000 IU per week! I think up to 4,000 IU is said to be okay without Dr.'s approval.
I thought this was a little excessive, but here's an article suggesting it's safe.
https://www.sciencedirect.com/science/article/abs/pii/S0960076018306228?via=ihub
I personally take D Vitamin 400IU for daily. That should be good0 -
Thanks! I found this Vitamin D calculator and how to adjust for sun exposure. I wonder how accurate it is... I am taking the D3 not D2. I'm surprised it takes that long to get levels up. Maybe 50,000 per week isn't as much as I thought?!
https://vitamind3-cholecalciferol.com/vitamin-d-dosage/Do search online for a vitamin D calculator. It's possible to calculate how much vitamin D you need to raise your level from a tested to a normal level. Chose 3 month supplementation, and then the calculator will tell you how much D you need per day to get there. Just check you chose the right unit from the blood test.DeeDee2211 wrote: »I take 50,000 IUs twice a week and have been taking it for at least 9 years. After reading this post, I went back and checked what my level was when I was tested in March of this year...my level is now 52.2. It says normal levels are 30.0 - 100.0. My lowest level was 19.0. It has made a huge difference in the way I feel. I was told the older you get the less Vitamin D your body will absorb on its own. Once you add sunscreen in (which I do), you absorb even less. I’m guessing you’re taking the prescription Vitamin D 2, 1.25 MG (50,000 units)? Follow what the dr said, I’m sure they will keep a check on your levels. It will make you feel so much better! Wishing you the best.Many people need more than the recommended daily amount and if your levels are very low, you may be placed on a jumbo dose.
I live in sunny Southern California, am outside a lot and am still deficient despite having taken a multivitamin plus a separate vitamin D supplement for years. But, I am also religious about sunscreen because I burn so easily. I am on a 5000units per day dose and am now borderline low/normal after a year.
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T
hanks! I found this Vitamin D calculator and how to adjust for sun exposure. I wonder how accurate it is... I am taking the D3 not D2. I'm surprised it takes that long to get levels up. Maybe 50,000 per week isn't as much as I thought?!
https://vitamind3-cholecalciferol.com/vitamin-d-dosage/Do search online for a vitamin D calculator. It's possible to calculate how much vitamin D you need to raise your level from a tested to a normal level. Chose 3 month supplementation, and then the calculator will tell you how much D you need per day to get there. Just check you chose the right unit from the blood test.DeeDee2211 wrote: »I take 50,000 IUs twice a week and have been taking it for at least 9 years. After reading this post, I went back and checked what my level was when I was tested in March of this year...my level is now 52.2. It says normal levels are 30.0 - 100.0. My lowest level was 19.0. It has made a huge difference in the way I feel. I was told the older you get the less Vitamin D your body will absorb on its own. Once you add sunscreen in (which I do), you absorb even less. I’m guessing you’re taking the prescription Vitamin D 2, 1.25 MG (50,000 units)? Follow what the dr said, I’m sure they will keep a check on your levels. It will make you feel so much better! Wishing you the best.Many people need more than the recommended daily amount and if your levels are very low, you may be placed on a jumbo dose.
I live in sunny Southern California, am outside a lot and am still deficient despite having taken a multivitamin plus a separate vitamin D supplement for years. But, I am also religious about sunscreen because I burn so easily. I am on a 5000units per day dose and am now borderline low/normal after a year.
that's why I mentioned the calculator. If you're really deficient then 50k per week isn't really much. Basically: let people find out themselves
sorry 2 -
True, thanks! I'm feeling a lot better after a week. I did wait one extra day to take it since I've been in the sun so much the past couple days. That calculator helps for a good guesstimate!!!T hanks! I found this Vitamin D calculator and how to adjust for sun exposure. I wonder how accurate it is... I am taking the D3 not D2. I'm surprised it takes that long to get levels up. Maybe 50,000 per week isn't as much as I thought?!
https://vitamind3-cholecalciferol.com/vitamin-d-dosage/Do search online for a vitamin D calculator. It's possible to calculate how much vitamin D you need to raise your level from a tested to a normal level. Chose 3 month supplementation, and then the calculator will tell you how much D you need per day to get there. Just check you chose the right unit from the blood test.DeeDee2211 wrote: »I take 50,000 IUs twice a week and have been taking it for at least 9 years. After reading this post, I went back and checked what my level was when I was tested in March of this year...my level is now 52.2. It says normal levels are 30.0 - 100.0. My lowest level was 19.0. It has made a huge difference in the way I feel. I was told the older you get the less Vitamin D your body will absorb on its own. Once you add sunscreen in (which I do), you absorb even less. I’m guessing you’re taking the prescription Vitamin D 2, 1.25 MG (50,000 units)? Follow what the dr said, I’m sure they will keep a check on your levels. It will make you feel so much better! Wishing you the best.Many people need more than the recommended daily amount and if your levels are very low, you may be placed on a jumbo dose.
I live in sunny Southern California, am outside a lot and am still deficient despite having taken a multivitamin plus a separate vitamin D supplement for years. But, I am also religious about sunscreen because I burn so easily. I am on a 5000units per day dose and am now borderline low/normal after a year.
that's why I mentioned the calculator. If you're really deficient then 50k per week isn't really much. Basically: let people find out themselves sorry
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I tested deficient while already supplementing, so my Dr recommended a higher dose. I switched to vitacost vitamin D3 5,000 IU. I will use the 5k IU mostly during the winter or when I'm not outside much, them switch to a 1,000 IU in the summer or when I'm out more. My last blood work showed my levels in normal range.1
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At my annual physical in December, I asked my doctor to test my iron levels since it was low when I went to donate blood a couple of times. I was also feeling tired a lot of the time. She also tested my vitamin D. When the bloodwork came back the iron was fine but my D was at the low end of normal. My doctor wanted to prescribe a weekly high dose pill but I find it easier to remember to take my supplements daily.
I found this calculator https://www.grassrootshealth.net/project/dcalculator/ and used it to determine what I needed to do. (And confirmed my plan with my doctor.) She asked me come back to retest 3 months later (it was a little over 4 before I made it back in), and what I did worked! I set my target at 20 ng/ml higher than what I tested at my physical. I had to do high doses for a week or two but have had to keep taking 7000 IU per day in addition to my multi vitamin and the foods I eat.2 -
I was found to be VitD deficient about 10 yrs ago.
After varying the dosage a couple of yrs to find the "right" amount for me, I have since seen taking one 10k IU gel tab of VitD every other day for an ave of 5k IU per day, which puts my VitD level at the "normal" level based on annual blood testing.
However, everyone is different and the only way that you can find the "right" level is for you, is to get your VitD blood level tested regularly and adjust the VitD dosage that you are taking accordingly.3
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