Hi all,Just a quick question really. I keep getting low vitamin D (33 to 38) is usual, which my GP usually addresses with a prescription, but he has put a note on it this time advising me to buy it myself once l have finished the 3 month course to maintain acceptable levels. However, there is no recommendation from him for dosage or which product is best.
I have read on here that the sprays are really good; could someone advise dosage for maintaining levels (guessing mine will be in the mid 50s now), and where to buy?
Thanks in advance.
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Blue_feather
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There us a vitamin D forum, which I highly recommend Buy pure Virtamin D in high dose strength. Not tablets that contain nasty bulkers & fillers. Only liquid capsules. We do not get enough vitamin D from the sun x
The Vitamin D Council or Grassroots have advice on dosage.Your GP should be looking at how to maintain it.... Naughty of the GP.
You don't mention the range but on my local labs range 55 is still not rest. Advice is to get it towards the 100 mark. But I don't know the range of your test....
could someone advise dosage for maintaining levels (guessing mine will be in the mid 50s now),
It's no good guessing. When you've finished your latest prescription from your GP you really should test to check your level and then we can work out what dose supplement you should continue with. D3 is fat soluble which means that any excess is stored in the body rather than secreted like water soluble supplements are. So you need to know your level and you can get an easy dried blood spot fingerprick test from this NHS website which offers this test to the general public
Then you can check out the Vit D Council's website to work out what dose you need. You will need to change your D3 unit of measurement from nmol/L to ng/ml and that is easy enough, you just divide the nmol/L result by 2.5 to give ng/ml. Then go to this website:
and scroll down to the appropriate table "My Level is between xx and yy" then as the Vit D Council, Vit D Society and Grassroots Health all recommend a level of 100-150nmol/L or 40-60ng/ml, with a recent blog post on Grassroots Health recommending at least 125nmol/L or 50ng/ml, you look on the appropriate table for "to achieve a level of 50ng/ml". That then tells you the dose you should take.
Retest after 3 months to see if you have reached the recommended level and whether you need to adjust your dose.
Once you've reached the recommended level then a maintenance dose will be needed to keep it there, which may be 2000iu daily, maybe more or less, maybe less in summer than winter, it's trial and error so it's recommended to retest once or twice a year to keep within the recommended range.
Doctors don't know, because they're not taught much about nutrients, but there are important cofactors needed when taking D3.
D3 aids absorption of calcium from food and Vit 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 such as hardening of the arteries, kidney stones, etc. 90-100mcg K2-MK7 is enough for up to 10,000iu D3.
D3 and K2 are fat soluble so should be taken with the fattiest meal of the day, D3 four hours away from thyroid meds if taking D3 as tablets/capsules/softgels, no necessity if using an oral spray.
For D3 I like Doctor's Best D3 softgels (which I buy from Dolphin Fitness as they are usually the cheapest), they are an oil based very small softgel which contains just two ingredients - D3 and extra virgin olive oil, a good quality, nice clean supplement which is budget friendly. Some people like BetterYou oral spray but this contains a lot of excipients and works out more expensive.
For Vit K2-MK7 my suggestions are Vitabay, Vegavero or Vitamaze brands which all contain the correct form of K2-MK7 - the "All Trans" form rather than the "Cis" form. The All Trans form is the bioactive form, a bit like methylfolate is the bioactive form of folic acid.
Vitabay and Vegavero are either tablets or capsules.
Vitabay does do an oil based liquid.
Vitamaze is an oil based liquid.
With the oil based liquids the are xx amount of K2-MK7 per drop so you just take the appropriate amount of drops.
They are all imported German brands, you can find them on Amazon although they do go out of stock from time to time. I get what I can when I need to restock. If the tablet or capsule form is only in 200mcg dose at the time I take those on alternate days.
Another "all trans" one worth considering if the others aren't availaable:
Magnesium should be taken 4 hours away from thyroid meds and as it tends to be calming it's best taken in the evening. Vit D should also be taken 4 hours away from thyroid meds. Vit K2-MK7 should be taken 2 hours away from thyroid meds. Don't take D3 and K2 at the same time unless both are oil based supplements, they both are fat soluble vitamins which require their own fat to be absorbed otherwise they will compete for the fat.
Don't start all supplements at once. Start with one, give it a week or two and if no adverse reaction then add the next one. Again, wait a week or two and if no adverse reaction add the next one. Continue like this. If you do have any adverse reaction then you will know what caused it.
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