Vitamin D

[Clovelly]

I am a 73 year old in remission after BR IN 2018.

How much vitamin D should I take?

[GMa27]

Depends on ur level of vitamin D. Blood test will determine if u need any, some or a lot. I need 2000 iu a day. I get it in my calcium pill plus an extra 400 iu separate pill. D3 is recommended . Some only need 1000 some may need more. I have osteoporosis so I need the 2000. Keeps me within the suggested guidelines of " normal" range.

[Clovelly in reply to GMa27]

Thanks

[LeoPa in reply to GMa27]

Do supplement K2 as well?

[GMa27 in reply to LeoPa]

I don't take K2

[LeoPa in reply to GMa27]

Do you get enough of it from food? Calcium is the passenger, Vitamin D the taxi, but K2 is the driver. Without a driver the calcium gets dumped all over the place, causing calcification in places inappropriate. K2 is cheap and available. Last piece of the bone strengthening trifecta.

[GMa27 in reply to LeoPa]

I have had CLL 16 years & osteoporosis 20+ years. My endocrinologist or hematologist has never mentioned. I prefer to take as few pills as possible. Including vitamins.

[MisfitK in reply to GMa27]

Normally folks without allergies or specific dietary preferences usually don't struggle to hit K2 needs, since it's found in sufficient quantities in cheeses, egg yolks, and to a lesser extent chicken (along with fermented foods, eel, butter, and liver, as other "high" K2 examples). Most eat either enough dairy, chicken, or egg every day to be sufficient.

However, if you have allergies for dairy or egg or you don't prioritize them in your diet, you may be deficient in K2, and might benefit from taking the D3 in conjunction with K2, even as it's more expensive.

I know it's been working for me, as I listed below. Without dairy, I just don't want to make myself have to always eat enough egg yolks and chicken every day to get my K2 needs b/c some days, I just wouldn't.

[LeoPa in reply to MisfitK]

Fatty goose liver is another good source but it's extremely expensive.

[LeoPa in reply to GMa27]

They should have mentioned it. Perhaps them not mentioning it helped you to achieve your 20 plus years of osteoporosis diagnosis. To put it into perspective my mother's diabetologist never mentioned to her that a low carb diet could have helped her with her type 2 diabetes. Back in the day when the condition could have been controlled by dietary intervention alone. So she ended up with complete failure of the pancreas and type one. While strictly following the advice by her doctor. So many years of needless suffering. Therefore I question everything, all the time. There are no sacred cows. I've seen too many doctors knowing too little about too many things. They are just as a human and prone to failure as everybody else.

[bennevisplace]

As GMa27 says, you should really test your serum level of vit D with a blood test. Your GP can arrange one. Then if it's too low you can supplement your diet with Vitamin D3 (don't bother with D2). Aim for a serum D level of 50 nmol/L, with 30 nmol/L as a minimum.

If you spend a lot of time outdoors in the sun, say in summer, and/ or you eat a lot of oily fish, you might need to take less vit D. If your habits are in contrast you might need to take more. I find that 5,400 IU of vit D3 per week throughout the year keeps me on track. Ideally you should re-test your serum D level after you've fixed your dose for a few weeks, and the result will tell you if it's about right or you need to adjust it up or down.

You'd have to take very high doses to reach toxic levels.

Vits D3 plus K2 aid absorption of calcium for bone health. I take my D3 and K2 in the form of drops which are much more economical than tablets or capsules.

PS

Don't confuse IU - international units with mcg = microgrammes

[Clovelly in reply to bennevisplace]

thanks

[Splash24 in reply to bennevisplace]

don't re-test until you have been on the adjusted dose for 90 days, the changed dose takes that long to max out in your system

[Schubert1870]

Hi Clovelly,

I recently had my Vitamin D levels checked, and the PA said I needed to take 2,000 IU vs the 1,000 IU I was taking since the number was low. Now that the sun is out and I love to walk, will be getting a follow up test in the summer.

[Splash24]

I keep my level at appox. 125 nmol/l, on W & W 14 years, very few colds/flu and Cvd was no issue, I think that anything below 100 you are not getting the full benefits of D, if you get tested, remember you have to be on a dose for 90 days to see what that dose does to your numbers. Good Luck!

[wmay13241]

My wife (75) has osteopenia and takes 2,000 IU Vitamin D3 daily.

[Edalv]

It really depends on where you live and how much sun exposure you get on average per day. In my case, I live above the 45 parallel with long winters and many cloudy days, I take 4000 units a day in winter and 2000 units the rest of the year.

[MisfitK]

Get a vitamin D test done. After taking the test, you and your doc should know if you need to supplement.

For the record, I take 2000 IU/day - 1/2 in my calcium gummy dose (for my dairy allergy) and 1/2 in my K2/D3 gummy.

When I 1st tested, my D level was 25 and I had been diagnosed with my dairy allergy. So, I took the calcium gummy and my next D level (the next year) was 30. So, I added the K2/D3, and now my D level sits in the 50s (54 last test). I could probably take more, but I like to "undertake" not "overtake" and the 50s level keeps me from getting sick all the time and is sufficient.