Vitamin D is a hot topic in the news these days and it’s also one of the most controversial subjects in medical research. The main debate centers around how much vitamin D3, a natural “nutrient” synthesized by the body in response to sunlight exposure, the average person needs. Governmental guidelines may be advocating for less-than-ideal vitamin D levels by giving a generalized recommendation for supplementation. It really is up to consumers to do the research to see how much vitamin D is really necessary.
The most natural method for getting enough Vitamin D is through good ol’ sunshine. While sunshine may be best, those living farther from the equator or those who stay inside all day – especially in the autumn and winter months – will often experience a dramatic drop in vitamin D status. Glass windows, allow light to pass but can act as a barrier to UVB rays, the most beneficial rays for vitamin D synthesis. [1] [2] This is why supplementation is a must for most people.
When it comes to setting a uniform value for vitamin D, there are a few opinions. The Food and Nutrition Board (FNB) established the now common 400 IU (international units) per day standard; the Institute of Medicine recommends 600 IU per day. These values are said to help blood levels achieve 20 ng/mL and 30 ng/mL, respectively.
Other experts recommend 1,000-1,500 IU per day. [3] This typically generates a 60 ng/mL blood level. Even then, this may not be enough. An article in Osteoporosis International suggests 2,000-3,000 IUs be taken every day, especially by the elderly.[4] Some cases of vitamin D deficiency may require up to 10,000 IU per day.[5]
In our experience, 5,000 IUs per day seems to accommodate the needs of most people, especially when you're taking a high-quality vitamin D supplement like our Vitamin D3.
With all the research into vitamin D and human health, it’s a wonder so many health organizations continue to disagree on the correct amount of D3 that should be circulating in your blood! On average, most believe a level between 40-80 ng/mL is suitable for most people. [6]
Vitamin D toxicity is rare but it can happen if you take extreme doses of vitamin D supplements. The biggest concern with vitamin D toxicity is an accumulation of calcium in your blood. This condition, known as hypercalcemia, can cause poor appetite, nausea, vomiting, weakness, and kidney concerns. Taking 50,000 IU a day of vitamin D for several months has been shown to cause toxicity. This level is many times higher than any recommended allowance. Always talk to your doctor before taking extreme serving sizes beyond what's recommended.
How can we know what our Vitamin D status is at any given moment? Blood measurements. [7] This is the only sure method to assess Vitamin D levels with certainty. The blood marker to check for is called 25(OH)D, short for 25 hydroxyvitamin-D, and it ranges from 0 to 100 ng/mL (most people aim for a number somewhere in the high middle).
Fortunately, as Vitamin D awareness and importance has grown, getting your blood tested is becoming a far more common request and it's not uncommon for insurance to cover it. Based on the research, investigations, and extensive experience of the aforementioned experts in the field, a safe, somewhat general recommendation is to consume between 2,000 IU to 4,000 IU/day (3,000 IU/day avg.) of Vitamin D3 (cholecalciferol). To ensure optimal supplementation, look into getting tested for 25(OH)D.
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