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How much D3?

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  • How much D3?

    I'm curious about how much vitamin d3 is appropriate? I live where winter is...well, gray and nasty. I used to take 10,000 IU per day but since it's fat soluble, I didn't want to create toxic levels in my body. I took d3, however, before I went primal and now I don't take it at all. Any advice on appropriate dosage?

  • #2
    Short answer 4,000 or 5,000 a day in winter.

    Long answer here:- Vitamin D in a New Light by Donald W. Miller, Jr., MD

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    • #3
      Will our body be able to utilise D3 ingested in this way? I need some but am concerned about throwing away my limited income on quackery...

      Sent from my GT-I9300 using Marks Daily Apple Forum mobile app

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      • #4
        I self experimented and raised mine from 40 to 50 by taking 10,000/day for 3 months.

        Sent from my Nexus 4 using Tapatalk

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        • #5
          Will our body be able to utilise D3 ingested in this way?
          yes , got from 20 to 58 with about 240.000 IU

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          • #6
            Mexica, Martini, I take it those are blood concentration levels?

            M.

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            • #7
              Would dosage increase for someone who's significantly overweight?

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              • #8
                Dosage depends on if you are maintaining or if you are treating a deficiency. 10,000/day for a couple months is good to treat a deficiency, but then you need to re-test to determine if its time to back off to maintenance levels or not (usually 4,000 is good for maintaining but is dependent on individual, time of year and lattitude).

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                • #9
                  you need to get your levels checked. likely you are low if you work indoors and live in the northern hemisphere.

                  mine was in the low 20s so i started supplementing with 10,000 ius daily. last time i had it checked it was in the 50s. if i spend time outdoors i don't take any that day. now i maintain on 5000 ius.
                  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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                  • #10
                    Originally posted by Celtic Caveman View Post
                    Will our body be able to utilise D3 ingested in this way? I need some but am concerned about throwing away my limited income on quackery...
                    it's not quackery at all. d3 is a vital precursor hormone that facilitates countless processes in the body and YES quality supps work in this case.
                    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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                    • #11
                      This should help: How do I get the vitamin D my body needs? | Vitamin D Council

                      Personally, I take 10,000 IU sublingual per day. That puts me between 70-80 ng/ml. I was getting tested every 6 months by my oncologist. She thought that I was taking too much and that I should be taking 5,000 IU instead. Every time I lower the dose, I seem to acquire a mild form of whatever bug is going around at the time. My other lab values have always been in the normal range so obviously, 10,000 IU is just fine, for me. YMMV.

                      I've also read recommendations for dosing at 35 IU/kg and that is the calculation that I use for my kids Vit. D3 dose amount.
                      Some people just need a sympathetic pat... On the head... With a hammer.

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                      • #12
                        Here are the facts on D3:

                        It is essential for optimal health & the immune system:
                        There is an epidemic of vitamin D deficiency sweeping across our modern world, and it's an epidemic of such depth and seriousness that it makes the H1N1 swine flu epidemic look like a case of the sniffles by comparison. Vitamin D deficiency is not only alarmingly widespread, it's also a root cause of many other serious diseases such as cancer, diabetes, osteoporosis and heart disease.
                        Much more:
                        Epidemic of Vitamin D deficiency sweeping the world
                        Dr. Kruse talks about D3:
                        DISEASES ASSOCIATED WITH LOW VITAMIN D LEVELS: (below 30 ng/ml on a Vitamin D 25 (OH) test
                        Rickets and osteomalacia and psoriasis
                        Hypocalcemia
                        Seizures, muscle tetanus and heart failure in the newly born
                        Osteoporosis and Osteopenia
                        Cancer of all types
                        Heart disease (the number killer of men and women)
                        High blood pressure development
                        Obesity from all causes
                        Osteo and Rheumatoid Arthritis
                        Mental illness of all types
                        Chronic pain centrally or peripherally mediated
                        Muscular weakness
                        Radiation poisoning
                        Diabetes…..especially metabolic syndrome and T2D development
                        Multiple sclerosis and most autoimmune diseases
                        Vitamin D optimization thoughts
                        Vitamin D3 blood level should be between 70 to 80 ng/ml per Dr. Kruse & Dr. Davis.
                        Start supplement at 10,000 IU Gelltabs for 3 months to build up your D3 reservoirs, then do the inexpensive at home D3 Blood Test here:
                        Testing for vitamin D | Vitamin D Council

                        Then adjust the dosage: Each 1,000 IU change in dosage = 10 ng/ml change in blood level.

                        More here at Vitamin D3 Research:
                        http://tinyurl.com/Vitamin-D-Report

                        Avoid Flu Shots, Take Vitamin D Instead
                        Investigators have completed one double-blind, randomized, placebo-controlled trial that shows vitamin D prevents colds and influenza significantly better (P <0.002) than a placebo pill (Epidemiol Infection 2007;135:1095—6). A large multi-center randomized trial conducted over multiple flu seasons comparing vitamin D to a flu shot can show conclusively which is better, and safer. But given the financial stakes underpinning flu shots, and unpatentable vitamin D, who will fund it?

                        In the meantime, considering what is most likely to be the outcome of such a trial, if it is ever conducted, I recommend that you avoid flu shots and take vitamin D instead. The rest of the story:
                        Avoid Flu Shots, Take Vitamin D Instead by Donald W. Miller, Jr., MD
                        I have personally confirmed this article. I used to suffer TERRIBLY every winter & spring with an agonizing chest cold or the flu. Sometimes I even lost my voice. I caught the flu at least once every 3 years. Sometimes both the chest cold AND the flu!! I have now gone 8 YEARS with NO chest cold & NO flu ! D3 Geltabs made with olive oil are a part of our lives. I won't even go on vacation without my D3. I take 10,000 IU Daily and my blood test comes in at 70 to 75ng/ml

                        Grizz
                        Last edited by Grizz; 01-17-2014, 09:15 AM.

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                        • #13
                          I tested at 18 (with 30 being the bottom of the "normal" range). This was a surprise since I was hiking almost daily, but with my clothes on. I started taking 10,000 IU daily and my level reached 40 in two months. Doc wants it over 50. I use Sundown brand liquid, which costs about $4.99 for 30-day supply. I helped me a lot with energy levels and as a bonus, I can tolerate a great deal of sun exposure in the summer.
                          As God is my witness, I'll never be hungry again.

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                          • #14
                            It's going to vary. Personally I take 10,000 IU D3 a day in winter, under my doctor's supervision with the intent to get my blood levels of D up to around 70. We monitor with routine blood tests. In the summer, if we're having a decently sunny summer, I can drop to about 5000 IU a day. I get tested a couple times year to ensure I'm not too low. I've never been too high, but since D is a fat soluble vitamin you do have to be careful that you don't overdo it. I think you could safely take 5000 IU a day without any concerns, but you might need more.
                            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
                              Thanks everyone!

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