You may have seen news items on the Institute of Medicine's (IOM) new Vitamin D recommendations, which were released on November 30th. So to keep you up to date, I'd like to share my thoughts on it with you.
First, let's look briefly at IOM's recommendations. They have increased all the doses and are recommending that everyone except those over 70 take 600 IUs of Vitamin D, and that those over age 70 take 800 IUs. The “Upper Intake Level” recommended by IOM is 4,000 IU, effectively doubling the previous levels for all ages with the exception of children under nine.
The study also reaffirms the role of adequate Vitamin D levels in preventing falls and fractures, as well as in muscle development.
So, is that the final word? Case closed? Not exactly.
Reports like this and the research that goes into them are helpful, but they often don't tell the whole story.
My Take on Vitamin D Requirements
While it might be nice to be able to rely on a report that tells you how much Vitamin D you need, it's not quite that simple. Because we get Vitamin D from the sun, and because we each live in different environments with varying degrees of access to sunlight, it's impossible to take a one size fits all approach to Vitamin D.
For example, I live in Florida and spend a good portion of each day out in the sun. Because of the sunny climate, I'm able to do that on a year-round basis (although as I write this, we're experiencing a very unusual cold spell, and I've just turned on my heater for the first time in years).
So my supplemental Vitamin D needs are quite different from those of someone who lives in Finland, where there are several months of the year during which the sun rarely makes an appearance.
So What Should I Do?
On this issue, as with many others, you ultimately need to use common sense and decide for yourself. But don't worry – I'll give you some helpful guidelines.
OK. We know that we need vitamin D, and we also know that it's ideal to get as much of it as possible from the sun. And what we can't get from the sun, we must get from supplements. Start by looking at the amount of sun exposure you get. If you live in a sunny climate and spend a lot of time outdoors, you may need only a baseline level. The bare minimum is 400 IU per day and you should increase the amount as you feel necessary depending on your sun exposure, which may vary according to the seasons.
But I've Had Skin Cancer!
While it's ideal to spend 20 to 30 minutes a day in the sun without sunscreen, of course you must take extra precautions if you've had melanomas or are dealing with another condition that requires you to limit sun exposure.
If you fall into this category, you may need to rely more heavily on supplemental Vitamin D3.
But for the general public, the minimal sun exposure required to get a dose of Vitamin D3 should not present much of a risk. Obviously, repeatedly burning the skin is a cause for concern, but a small yet healthy dose of sun is fine. Think about this… if the sun were as dangerous as we’re currently led to believe, wouldn’t we (as humans) be an extinct species by now?
Can I Use a Sun Lamp?
The UV rays of the sun react with our skin to produce Vitamin D3. Most sun lamps emit UV rays, and there are some that are sold specifically for Vitamin D supplementation. Just be very careful at first until you can gage how your skin reacts and avoid burns. Also, make sure you follow manufacturer’s directions.
And one more note of caution about sunlamps and tanning beds. Make sure the bulbs are made with electric resistance ballasts instead of the more commonly used magnetic ballasts. The latter emit potentially dangerous electromagnetic waves, because this type of radiation – especially from such proximity to the source, which is the light bulb in the equipment – can be harmful to your health.
All Vitamin D is NOT the Same
Vitamin D3 (cholecalciferol) is the most absorbable form of Vitamin D because it’s the one we synthesize from the sun. The large dosage pills some doctors recommend are made of plant-derived D2, and the vitamin D added to milk is also D2.
Because Vitamin D3 is derived from animal sources, vegetarians often resort to taking the less-effective D2. But there are vegetarian D3 supplements, most of which use the lanolin from sheep's wool, which does not cause any harm to the animal, to produce the vitamin. If this is a concern for you, just make sure you check the supplement ingredients to determine the source of your D3.
My Doctor Prescribed 50,000 IU a Week
Many doctors are prescribing “megadose” amounts in this range. Because Vitamin D is a fat soluble vitamin, which means it accumulates in the body, I do not recommend what I consider excessive doses of Vitamin D. In addition, these supplements are made with Vitamin D2, which, as stated above, is a much less-absorbable form of the vitamin. And if you are following the guidelines in the Osteoporosis Reversal Program, you shouldn't need megadoses of any nutrient.
The Bottom Line
The bottom line is that, in my opinion, this latest report does not really change much. Vitamin D supplementation has always been very much a matter for individual adjustment, and it continues to be. But there are some basic guidelines you can follow:
- Use the minimum baseline of 400 IU of D3 and build from there depending on your sun exposure and skin tone.
- If you can spend time in the sun year-round, then try to have some sun exposure every day. Twenty minutes a day in the summer, and at least 30 minutes in the spring, fall and winter (add at least 10 minutes if you are dark skinned) is sufficient. It's best if you can sunbathe your legs, arms, and the abdomen if possible.
- In cold climates with little sun, you can supplement in winter on a daily basis. Then you can reduce the dose during the summer, assuming you spend the minimum time in the sun.
- Should you need extra Vitamin D3 because your blood levels are demonstrably low, stick to D3 instead of the massive D2 doses typically prescribed by doctors. You can then start by taking larger daily doses, up to the Upper Intake Level of 4000 IU for two or three months, at which time you should repeat the blood test. The daily dose of D3 varies depending on the test results, so you can consult with your health practitioner about this.
Take a look at this great information graphic courtesy of Information Is Beautiful.
I started taking about 2,000 U. of Vitamin D between my multi and my bone formula.
My muscles hurt so bad I couldn’t get in or out of bed or up or down from a chair.
I quite taking them both almost a week ago, and for the first time in many months,
I feel I am getting better. What’s going on? This is not a lot of Vit. D according to the new ideas. Does this mean I don’t need this much Vitamin D, or does it mean that my bones are growing stronger? I haven’t had my levels checked yet, but plan on doing so,. What if my levels are low and the supplement causes these problems? Then what? I live in the far north.
What do you do if you are unable to take Vit.D3? It makes me very shaky.
https://easyhealthoptions.com/make-magical-mega-source-vitamin-d/
Or source natural vegan vitamin d supplement from mushroom
Vitacost. Com Thompson d3 2500iu lemon flavor chewable from fish
Amy Meyers never supplement d3 without k2mk7
Nowfoods k2mk7
The easiest way to tell how much you need is a blood test which most doctors are starting to do. Everyone I know had low levels the first time they were tested, some needed high doses to get it up. For me through regular testing found that in the summer 1000 daily with 15-30 minutes of unprotected sun a few times a week brings my levels up to 40-50, in the winter I need to go to 2000 which keeps me around 38 so I plan to add an extra 1000 on the weekends to see if that gets me up to at least 40. My husband needs at least 4000 and everyone else seems to need at least 2000.
I have chronic pain in my legs, shoulders and hands. After two years almost three years a dr finally tested me for Vitamin D deficiency. It was at 10 so I am very low on the vitamin even though I live in Texas where the sun no doubt is very hot. It has effected my thinking, my legs cramp so bad sometimes I can barely walk. I have to use a cane to move about and I take a lot of pain killers to get through the day. She has started me on 50,000 a week for the next 12 weeks I am on week 2. I have heard that it won’t make a big difference for a while. I have done an MRI but haven’t got the results from it back yet..hopefully this week where I can get started on rehab. The tripping around. I trip and have come so close to falling so many times. Luckily I have only fallen a couple of times and not broken anything.
Vitamin D has a major effect! my childs energy level was extremely low and she was always tired! I started her on this Vitamin D supplement https://www.amztk.com/junior-d3 and her energy level went up and she wasn’t complaining of tiredness anymore!
For five years I had dreadful symptoms. Tiredness beyond belief. Aching bones. Hurting hands. Total exhaustion. I also am bipolar so take medication for this. Bloods done. Referrals to consults. Nothing.
GP “eventually” decided to another routine blood test and included vit d. Wow. This was the beginning of feelin good. In the uk vit d3 should be between 75-110. Mine was 25! No wonder I was feeling unwell. However GP only prescribed a low does with calcium. (No problem wiv my calcium level). Three months past – no change. Still low at 45. Symptoms the same. I was referred to a rheumatologist. My rheumatologist however prescribed UI800 a day and UI25,000 twice a week for eight weeks. My level has risen to 110 in three months. And I feel so much better. Now take UI800 daily and await next blood test in three months.
Recommend everyone has their vit D tested – it could account for some awful symptoms that can easily be put right.
My doctor wants me to stop taking Vit. D supplements for a month so he can test my levels. I think going off it will take away the benefits I receive, and then I will have to wait until it builds up again to get the benefits. I cannot afford to feel bad while we wait to see the numbers go down to prove that really need the supplements.
Is there a reason to wait a month? I have had very low numbers in the past and last test, without waiting a month was normal. Why go off and lose the benefits? If I don’t do what he says he will not write the RX for 50,000 2/wk anymore.
I 30 year old lady . I stared my back pain and heel pain just after the delivery. I went to a doctor he advices to do the vitamin D test .It was too low 12.then I took vitamin D tablets for 4 months .my iron and ferritin is also less .now I checked vit D its just increase to 17 only.now iam taking iron 200mg and vit D 5000iu per day.can I take both this tablets together or with whole milk.
Sounds interesting, but I think that $67 for a book is definitely too expensive ( for me it is )
Also why only digital books are available. It’s very hard for me to seat by the computer for long times and read the book.
any suggestions ?
I just went to my GP and she sent me for a blood test..I am 55 yrs old. I have had 2 bouts of kidney stones in the past. I recently (2) months approx have been taking Isotonix Vit D with K2 ..5000 per day plus their multi vit. along with OPC 3 and their b-complex. My tests came back where my calcium is at 10.8 and will need to retake the blood test. From what I have been reading thru the internet..Im thinking that its very likely that my calcium is increased due to the calcium in my multivitamin and the OPC and then have done more damage by increasing my vit d? I will be heading back in a couple of weeks to retake the blood test..am now off of all supplements. Would appreciate your opinion on this matter..am a bit concerned and nervous. I am having a hard time waiting until I can go for the next blood test but know if I go to soon..there will be no difference in my levels.
With your calcium that high, you should get your PTH tested. If your PTH (ParaThyroid Hormone) is also high then you have a rogue parathyroid gland that must be surgically removed. There is no other solution. Most scans for rogue parathyroid glands are worthless except to see where the rouge gland is NOT located. The parathyroid glands are four rice sized glands normally attached to the back of the thyroid gland. They have one function – to sense the level of calcium in the blood and when it is low produce PTH. If you have high PTH AND high calcium one or more of the glands have failed and are releasing PTH when they should not. The solution is to remove the offending gland. You will be very glad you did. It gave me my life back. My brain began to function again. I was no longer tired, etc. I highly recommend the folks at Norman Parahthyroid Clinic at Tampa General Hospital in Tampa Florida, USA. https://www.parathyroid.com.
I have no association with anyone at the clinic except as a Very satisfied customer. It was the best money I have ever spent. (They do take insurance).
Note: I followed my doctors orders to wait till the Calcium went higher; so, we watched and waited for five years. The only thing that changed was my symptoms got worse. After the 12 minute operation, I was cured and within one week my symptoms were gone.
Note 2: The reason I picked Dr. Norman is that he invented the device which will locate the bad parathyroid gland immediately instead of having the surgeon remove the thyroid gland and search for the bad gland behind it.
don’t eve take calcium with vitamin d3 unless you have a calcium problem.
What are visible symptoms of too much vitamin d?!? Someone please tell me!
In general are no symptoms for too much Vitamin D. The only symptoms occur when you are so overdosed that you get the symptoms of Calcium overload. In the recorded cases where that happened, stopping the Vitamin D stopped the symptoms. The only real way to know your Vitamin D level is to get a lab test for 25 hydroxy vitamin D. The numbers should be between 30 and 100 ng/mL if the test is done by LabCor. Other companies use different tests and the number may be different.
I wonder if my children aged 10 and12 can safely use my vitd lamp from androv? we live in a climate with no sun light more than half of the year…thanks