Here’s an interesting video I came across about D3 dosage and also other factors you should take into consideration.
There’s a lot of information in there and explains why if you target one or two nutrients as opposed to some holistic method why you may not get the results you expect. There’s also some info in there that explains why you should be cautious in comparing studies suck as meta analysis types.
I believe the studies the reference in the video are small and have little statistical power. That being said, I still believe with the information presented you can get some benefit.
Yeah sure. I understand your point from your opinion piece reference. I would also say though, that 2K IUs isn’t what this video is talking about. In fact, one could argue the at it on was one of their main points. It’s WELL below what they are considering. This was mentioned in the video.. Maybe you could reference some study that addresses that and I’ll take a look at it.
Also, as stated in the video, a lot of studies give poor results due to confounding issues in other nutrients.
I could be wrong, but the majority of the references use in the range of 2K? Is that right? I saw some in there a lot higher but I thought they were testing for bone calcium, not PCa? Apologies if that’s wrong.
There’s a lot in there so I didn’t go through each study for the fine details. Maybe there’s something in there you get to see if you investigate the study deeper?
I admit I didn't think the video was worth watching because it was so old and your comments on the small studies. I get all my info from peer-reviewed studies published in pubmed journals.
The RCTs I posted constitute Level 1a evidence (the highest level possible) and get high GRADE. There is no need to look further. There was no confounding by other nutrients - they were huge, well done RCTs and they were randomized.
There is no need to supplement Vitamin D if your plasma level is at least 20 ng/ml. If it below that, some extra sun or supplement at 400 iu is probably adequate.
Sure, I understand what you’re saying and your position.I’ll also bet that the results from these studies are accurate. Im not disputing that fwiw. I’ll take it on face value that with those doses this is what they found. From what I can see, the references you’ve gave are in the 2K range with some others up to 10K for bone. Bit like o said I didn’t examine the reports enough to verify that - I could be mistaken. I could counter that, however, by saying that this is what the video is actually saying.
One of the main points that they’re making is that this isn’t adequate. It would be nice to a higher dosage set of results.
One thing I’ll also point out is the term frequently used as ‘megadosing’. I wouldn’t consider 2K to be a megadose. I believe it’s not a linear response for your intake
of IUs. For example an intake on 2KUIs won’t necessarily double your vit D in your blood wrt a starting dose of 1K. People have different responses. You’ll not know unless you analyze the blood.
What interests me on the subject of how much Vit D3 should we take. How much Vit D does a roofer get daily ( usually without shirts on ) ? K2 is not much . So should we take 150k daily to be like a roofer? Seems it is ok for them. Today is a beautiful blue sky day outside. I plan on being in the sun for at least four hours. Way more than 2K daily. Just my thoughts.
From what I've read, around 30 mins in the best quality sun will give you the equivalent of about 20,000 IUs. I've never seen it proven anywhere or where that value comes from. But that seems to be the accepted number. This is with your whole body exposed. It will vary of course with varying factors like skin pigmentation, UV index etc.If you get more exposure, your body doesn't accumulate proportionally, so 1 hour wouldn't be 40,000IUs equivalent in the blood. It's also not a linear relationship to the ng/ml value. It will increase, but will taper off because your body will manage that - this is for sun exposure. For supplementation you can increase this to a higher value.
If you supplement, again from what I've read (but never looked to verify it anywhere), if you take say 20,000IUs and go in the sun your body will not increase this to a dangerous level since it doesn't require it to do so because its high.
The real test is what's in the blood in wrt ng/ml - not IU dosage. People vary incredibly in how much they actually get. So 20,000IUs for one person could be as low as 30ng/ml by 70ng/ml for another. Blood work is the only way to know for sure.
What I will say though IMO, the recommended IUs of D3 being about 400+IUs looks very low. Most people when they test for their bloodwork find they're actually deficient because people are afraid of sun exposure and use sunblock. I consider 2000IUs, as being a relatively low amount. The issue is everyone is afraid of toxification from D3 which results in calcium in the urine. There's also kidney stones due to the excess calcium. I haven't seen anything to suggest that 10,000IUs does either. I had a discussion with my doctor about my high levels a few years back and suggested that I cut it in half - even though after we discussed what we both knew about it- he couldn't give me any reason except it was higher than his chart. So I kept it as it was. I've never had any bad side effects but everyone is different.
I can't see anything wrong with supplementing of about 4000IUs a day. I personally do a lot higher.
Whatever your dosage you choose though, the main takeaway is that you need to get the bloodwork to see where you are.
I also consider it important to take K2 with a D3 supplement. You can buy the both in a single pill. This will distribute the calcium to where it needs to go.
Of course don't take anyones advice on a dosage and discus it with your doctor and make up your own mind.
I have a book written by a MD general doctor who states when he puts patients on 150000 IU's daily they do not come to see him as often. I am on 150000 three times a week and i am in the middle of the scale.
I started supplementing with vitamin D many years ago. I was surprised (considering I live in San Diego and am outside a great deal) when my vitamin D level was checked and came back as basically not detectable (very low). My doctor said that it is not uncommon because of people wearing sunscreen, sun protective clothing and showering or swimming after sun exposure.
I have taken 4000 IU/day for many years and that keeps me right around 40-50 ng/mL. It will be interesting if that changes considering now I am on many other meds now. (Before PCa I was only taking one for BPH symptoms.)
The one Vitamin D formulation that seemed to work best for me was D-Mulsion drops from Genestra. I get them on Amazon and a bottle lasts for a long time.
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