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  • Vitamin D

    So I went to the Dr for the yearly physical this was the first year on primal. Overall the report is good. One thing I was short on is vitamin D. Which confuses me. The Dr said the Vitamin D # should be between 30-100 and mine was at 21.

    I was reading Mark's blog:
    Vitamin D: Sun Exposure, Supplementation and Doses | Mark's Daily Apple

    and

    Deconstructing Vitamin D | Mark's Daily Apple

    I see he mentions about 20-30 minutes of natural sunlight per day for light skinned people. Part of this weight loss journey I have been walking outside 3 times a day for roughly 20-40 minutes each time(total of 60-120 minutes per day). Two weekends a month I go hiking for roughly 5 or 6 hours at a time. I do work an indoor office job so there are large points where I am inside.

    So I am a little perplexed why my Vit D is pretty low. Granted we have stretches of limited sun in the winter months here and it can be cloudy. So maybe it takes time for the body to "catch up" I dunno. Any thoughts.

  • #2
    Your latitude, complexion and amount of clothing are all factors. More info at Vitamin D | Vitamin D Council | Providing information on vitamin D.
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    • #3
      Forgot to say I started taking 2,000 IU of Vitamin D supplement about a week ago.

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      • #4
        Thanks for the link will check it out. Yeah I am fair skinned, generally I wear shorts and a t shirt when I am out an about on my walking no sun screen or hats. On the hiking trips I usually wear a brimmed had as I burn pretty quick when I am out in the sun for 5 or 6 hours at a time.

        Hopefully it will be fine now that I started the supplement and continue getting outdoors time.

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        • #5
          2,000 is pretty low if your are at 21 ng/ml.

          If you want to get your level up faster, try 8,000 IUs and have your doc retest in 3 months.
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          • #6
            when i was tested i was at about your level. it took 6 months of 10,000 ius daily to get up to "normal". i live in new england.

            mark's recs are maintenance dosage for people already at a healthy level.
            As I ate the oysters with their strong taste of the sea and their faint metallic taste that the cold white wine washed away, leaving only the sea taste and the succulent texture, and as I drank their cold liquid from each shell and washed it down with the crisp taste of the wine, I lost the empty feeling and began to be happy and to make plans.

            – Ernest Hemingway

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            • #7
              I was at 32. I took 10,000IUs for 3 months, got retested, and my level was 76. I am currently taking 5,000-8,000IUs per day for maintenance, and will retest periodically to see if I need an adjustment.

              Just another data point for you.

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              • #8
                When I was found to be low on D I was walking outside 3+ hours a day... I thought the last person in the world who would be low would be me. And remember, good skin exposure at noon is WAY different, like 6x's different depending on latitude, from the same exposure at 5PM.
                “In God we trust; all others must bring data.” W. Edwards Deming
                Blogging at http://loafingcactus.com

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                • #9
                  Thanks everyone going to continue taking the supplement and getting outside as much as possible to get it back into the good range.

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                  • #10
                    Originally posted by noodletoy View Post
                    when i was tested i was at about your level. it took 6 months of 10,000 ius daily to get up to "normal". i live in new england.

                    mark's recs are maintenance dosage for people already at a healthy level.
                    Originally posted by quikky View Post
                    I was at 32. I took 10,000IUs for 3 months, got retested, and my level was 76. I am currently taking 5,000-8,000IUs per day for maintenance, and will retest periodically to see if I need an adjustment.

                    Just another data point for you.
                    What brand did you take? Pills or liquid?
                    Paleo since April 2013 for health reasons.

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                    • #11
                      Originally posted by Waterlily View Post
                      What brand did you take? Pills or liquid?
                      Pills - Nutrigold 5,000IU in olive oil. I was skeptical of the brand, since they are for sale at Amazon only, but it clearly worked.

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                      • #12
                        Originally posted by quikky View Post
                        Pills - Nutrigold 5,000IU in olive oil. I was skeptical of the brand, since they are for sale at Amazon only, but it clearly worked.
                        same here. now that it's summer i don't take them everyday, but i do if not outside much. (like these last days that have been a millionity humid degrees.)
                        As I ate the oysters with their strong taste of the sea and their faint metallic taste that the cold white wine washed away, leaving only the sea taste and the succulent texture, and as I drank their cold liquid from each shell and washed it down with the crisp taste of the wine, I lost the empty feeling and began to be happy and to make plans.

                        – Ernest Hemingway

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                        • #13
                          Thanks!
                          Paleo since April 2013 for health reasons.

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                          • #14
                            I used to be down in the 30's. My doc wants me above 70. I take 5000IU D3 a day plus try to get a little sun (at least in summer).
                            High Weight: 225
                            Weight at start of Primal: 189
                            Current Weight: 174
                            Goal Weight: 130

                            Primal Start Date: 11/26/2012

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                            • #15
                              Our endocrinologist put us on Vit-D supplementation about 2 years ago. We started at 5000 IU/day. That was sufficient for my husband... but mine was still low. So we increased it. Then doubled it to twice a day. Still low. I sit out in the sun to read an hour or so every day (I'm in FL!!). Finally, I ended up taking 20000 IU per day, and now, at last, my Vit-D level is within the reference range for our lab (46ng/ml; RR >30). Outrageous.
                              The problem with people these days is they've forgotten we're really just animals.

                              We did not create the web of life; we are but a strand in it.
                              ~ Chief Seattle


                              We do not have souls. We ARE souls. We have bodies.
                              ~ C. S. Lewis

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