How Much Vitamin D3? | The OPTIMAL Dose of Vitamin D3 Is...

How Much Vitamin D3 Should I Take? How Much Vitamin D Do I Need? Taking Too Much Vitamin D. Best Dose of Vitamin D3. Should I Take Vitamin D?

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Timeline | Chapters

00:00 - Intro
0:31 - The Need for Vitamin D
1:07 - Levels and Causes of Deficiency
1:57 - Types and Sources
2:30 - Sun Problem
3:04 - Is 10,000 IU High?
4:26 - Some Experts Claim


Is It Possible to Take Too Much Vitamin D?

Vitamin D toxicity can happen if you take too many vitamin D supplements.

I think its important to start off by noting that an estimated 41% of Americans don’t get enough vitamin D. And we all know how important vitamin D is for a number of different reasons, bone health, and inflammation being 2 big ones.

Importance of Vitamin D Testing

With a simple blood test, you can actually tell if you are vitamin D deficient or not. It is always a good idea to have your data in front of you before you start taking high amounts of it and not knowing what your baseline is. The test measures your 25-hydroxyvitamin D levels.

What is Considered Low Vitamin D?

Vitamin D level less than 20 ng/mL is considered deficient by most groups, and severe deficiency is defined as a vitamin D level of less than 12 ng/mL.

What Causes Low Vitamin D?

There are many factors that cause you to have a deficiency in it. For example living in a place where sunlight is low, are more dark skinned, have obesity or have gone thru gastric bypass surgery, and even having some conditions that impair vitamin d absorption like inflammatory bowel disease and celiac disease.

Vitamin D2 vs D3? Is Vitamin D3 better than D2?

You got ergocalciferol which is vitamin D2 and cholecalciferol which is vitamin D3. D2 is the plant form of vitamin D and typically comes from mushrooms and yeast. Cholecalciferol is your vitamin D3, which is the type of vitamin D your body produces after exposure to sunlight. There aren’t a lot of foods that naturally contain vitamin D3, but fatty fish like salmon and herring can be great sources, especially if you dont always have sunlight.

Can You Get All Your Vitamin D From The Sun?

The amount of vitamin D produced from the sun, greatly depends on your age, geographical location, time of day, and smog. For example in the US, it would be hard to make vitamin D from sunlight for four months of the year. If you live in the Northern U.S. or Canada, it may be difficult in as many as seven months.

How Much Vitamin D3 to Take?

You see, Vitamin D3 is available in different dosage amounts: You got 400 IU, 800, 1000, 2000, 5000, and 10,000. Sometimes you might have also seen 50,000 IU capsules which are available by prescription only.


So how much should you take then? Well according to the NIH, “The Endocrine Society states, for example, that to maintain serum 25 hydroxdy D levels above 75 nmol/L or the 30 ng/mL mark that we mentioned, adults might need at least 37.5 to 50 mcg or 1,500–2,000 IU/day of supplemental vitamin D, But In contrast, the United Kingdom government recommends intakes of 10 mcg or 400 IU/day for its citizens aged 4 years and older."

► https://ods.od.nih.gov/factsheets/Vit...

What is Considered High Vitamin D?

The NIH also state that the signs and symptoms of toxicity are unlikely at daily intakes below 250 mcg or 10,000 IU. And this is where the 10,000 number comes from. So this is why its important to have your levels checked to see if your already at 30 ng/mL or higher.

Currently some experts claim that Vitamin D doses up to 4,000 IU per day are generally safe and well tolerated. And that higher doses may be recommended for certain individuals, but should only be taken under the supervision of a healthcare provider.

How often to check your Vitamin D levels?

And keep in mind, After taking vitamin D supplements for 3 to 4 months, have your levels rechecked to ensure you are on the right track.

DISCLAIMER:
This video is for information only and should not be used for the diagnosis or treatment of medical conditions. Dr. Arsalan Aspires has used all reasonable care in compiling the information but make no warranty as to its accuracy. Always consult a doctor or other healthcare professional for diagnosis and treatment of medical conditions.

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