25 OH vitamin D 73.4 nm1/L 50.00-200.00. - How long do I take 10.000 vit d3 for before dropping down ( I've been taking a 1wk so far)
Who told you to take 10,000iu D3 with that level?
The recommended level is 100-150nmol/L according to the Vit D Council. You need possibly about 3000-4000iu daily to raise yours, certainly not 10,000iu - that's a dose for someone whose level is around 30ish if they can't get loading doses from their GP.
If I was you I would take 5000iu daily for 5 days a week and retest in 3 months. Once you've reached the recommended level you'll need a maintenance dose which may be 2000iu daily, maybe less, maybe even only during the winter depending on whether you go out in the sun during summer, it's trial and error so it's recommended to retest once or twice a year to keep within the recommended range. You can do this with a private fingerprick blood spot test with City Assays vitamindtest.org.uk/
There are important cofactors needed when taking D3
D3 aids absorption of calcium from food and K2-MK7 directs the calcium to bones and teeth where it is needed and away from arteries and soft tissues where it can be deposited and cause problems.
D3 and K2 are fat soluble so should be taken with the fattiest meal of the day, D3 four hours away from thyroid meds.
Magnesium comes in different forms, check to see which would suit you best and as it's calming it's best taken in the evening, four hours away from thyroid meds
Check out the other cofactors too.
B12 272 pmo1/L 140.00-724.00
Folate (serum) 15.75 ug:L ug:L 2.91-50.00.
Presumably you checked for signs of B12 deficiency b12deficiency.info/signs-an... and are self supplementing because you don't have any?
With that level of B12 you really need 5000mcg sublingual methylcobalamin daily to start with, and when that bottle is finished go onto 1000mcg daily as a maintenance dose.
An extract from the book, "Could it be B12?" by Sally M. Pacholok:
"We believe that the 'normal' serum B12 threshold needs to be raised from 200 pg/ml to at least 450 pg/ml because deficiencies begin to appear in the cerebrospinal fluid below 550".
"For brain and nervous system health and prevention of disease in older adults, serum B12 levels should be maintained near or above 1000 pg/ml."
I keep my level around 1000 and I find that 1000mcg sublingual methylcobalamin 5 days a week keeps it there.
Folate needs to be at least half way through it's range, so about 27+ with that range. A good B Complex with 400mcg methylfolate will help raise it.