What vitamin D dose do you take?

[CornishChick]

Could I ask what vitamin D dose you take please?

I could barely walk 4 years ago, and my levels were around 22, and was prescribed the loading dose, and told to take 800iu for a few weeks thereafter. After discovering this forum, I was told to take several thousand iu, I can’t remember the exact dose, but was recommended maybe 2-3k iu per day. I subsequently discovered both my babies suffered in the womb and presumably thereafter as I breastfed both for 14 months. No one told me I should take vitamin D whilst pregnant or breastfeeding (or that per the NHS guidance, it should be given to all children until age 10, but that’s another story!)

I currently take 5,000 iu which I admit I don’t remember to take every day, maybe 3-4 times a week. I get my levels tested every 6 months and my levels are usually around 100, which I’m really pleased with. Dr Sarah Myhill tells everyone to take at least 5,000 iu per day and my GP recently congratulated me on my levels, and told me to keep up whatever I was doing.

The Endocrinologist I recently saw was absolutely horrified, and even though I explained the above, she said 5,000 iu is dangerous and it can be stored in fat tissue etc. I know all this - I studied nutrition, but she said it’s dangerous, even with a satisfactory blood test.

I have also learnt on here that endos generally don’t know their arse from their elbow when it comes to thyroids. So I’d just like to ask what level of Vitamin D you take and whether you have evidence that high dosing is dangerous, even with a satisfactory blood test? I’d also point out that I do take magnesium and vitamin k2 mk 7 alongside my dose.

Many thanks.

[Greybeard]

I take 4000iu in the winter and 2000iu in the summer

[SlowDragon Administrator]

You might like to send her a copy of this letter

vitamind4all.org/letter.pdf

I take 4000iu in summer and 5000iu in winter - this keeps my vitamin D between 80-100nmol

Previously my vitamin D was 12nmol - was never told by GP or endocrinologist or prescribed any vitamin D. Hashimoto’s and gluten intolerant

People are all very different

Someone else might only need 1000iu in winter only

Essential to test vitamin D levels twice year when supplementing

I test all my family …..they were all at insufficient levels

Now around 75-80nmol. One of them needs 2000iu daily, two others need 1000iu daily.

[SeasideSusie Remembering]

I take 5,000iu x 6 days a week, that's my maintenance dose all year round to keep my level at just under 150nmol/L. I was originally severely deficiency with a level of 15nmol/L. Never tested by GP, they don't know I take it because they never discuss anything like this.

I follow the guidance of the Vit D Society and Grassroots Health who recommend a level of 100-150nmol/L and Grassroot Health's recent blog post recommends at least 125nmol/L.

[Dorica]

Hello, it all depends on the actual level of the vitamin D in your blood. I can give you my example: my blood level of vitamin D was 26 and I felt terrible. My gp told me to take 1000 iu a day, but there was no any improvement even after 45 days in full sun.

Then I searched for a help of a functional doctor, who prescribed 20 000 iu a day. After three years, my vitamin D level is 66, which is much better then before (I actually feel it), but still not enough. I should still go up, somewhere between 80 and 100. I am actually taking 14 000 iu a day.

Hope this helps a bit.

Kind regards!

[Daisi124]

Hi the UK recommends 4000iu as being the upper limit. However too much D3 can cause kidney problems if you are not deficient. I know this because I on the waiting list to have a large kidneys stone removed and was told not to take too much . My last reading for D3 which was 3 months ago was 74 and as I have severe Osteoporosis I need to get it higher so have been taking 1800 a day I am going for blood tests on Friday so the results should be early next week so I will let you know what my readings are. I think 5000iu is too much and I would try taking 2000iu for a couple of months and then get your bloods done. It is very important to take them regularly everyday. I think you would benefit more if you take 2000 a day rather than 5000 a couple of times s week. Hope this helps a bit.

[SeasideSusie Remembering in reply to Daisi124]

Daisi124

However too much D3 can cause kidney problems if you are not deficient. I know this because I on the waiting list to have a large kidneys stone removed and was told not to take too much .

Have you been taking D3's important cofactor - Vit K2-MK7?

Because taking D3 aids absorption of calcium from food, those of us who respond to queries about taking D3 always mention that it's important to also take Vit K2-MK7 as this directs calcium to bones and teeth and away from arteries and soft tissues where it can be deposited and cause problems such as calcification of arteries and kidney stones, etc.

Another important cofactor of D3 is magnesium as this helps the body convert D3 into it's usable form.

[Daisi124 in reply to SeasideSusie]

Hi Susie. Yes I take k2-MK7 I also take magnesium against my doctors advice because of the kidney stone and calcium again against my docs advice because my osteoporosis is severe -4.8 in my spine. It was only discovered after I fractured my Spine just washing up. They picked up the stone on an x-ray and as it is large they referred me as an urgent to remove it. That was 4 months ago and still no appointment. I figured that it would be better to do the best I can for my bones and if the kidney stone goes on the move go to A&E they will have to sort it out then. I take Alendronic Acid as well I am in my fourth month with that and have had no side effects or further fractures So fingers crossed.

[humanbean]

4000 iU all year round, but I only take it four times a week.

[Marz]

When I first started to follow Grassroots Health years ago - they had a chart giving the dosage based on your test result.

Your 100 pmol/L result translates into 40 ng/L ( US measurement ) The chart indicated 1000 iu's for every 10 points below 60 so your suggested dose would be 2000 iu's.

Of course as others have said - we are all different 🌻

[userotc]

It seems that the simple subject if vitamin D has become confused in various locations. At least in part, that's probably caused by NHS/NICE with their recommendations and "advice" (though I believe their expertise is questionable).

To answer your question directly, I now take 5000iu/day to try to get my serum level back to ~125nmok/l after it dipped to ~80 whilst at 2kiu. I will be retesting in next month or so. You seem to be taking ~2.5kiu/day after allowing for on/off.