Sources of Vitamin D
The best way to get Vitamin D is through sunlight. However, if you live far from the equator or stay indoors a lot, especially during autumn and winter, your Vitamin D levels can drop significantly. Glass windows block UVB rays, which are crucial for Vitamin D production. That’s why many people need supplements.
What is the Best Amount of Vitamin D3?
There are different opinions on the right amount of Vitamin D. The Food and Nutrition Board suggests 400 IU per day, while the Institute of Medicine recommends 600 IU per day. These amounts aim to achieve blood levels of 20 ng/mL and 30 ng/mL, respectively. Some experts suggest 1,000-1,500 IU per day, which can result in a 60 ng/mL blood level. An article in Osteoporosis International recommends 2,000-3,000 IU daily, especially for the elderly. In some cases, up to 10,000 IU per day may be needed. Generally, 5,000 IU per day works for most people, especially with a high-quality supplement like our Vitamin D3.
Optimal Blood Levels of Vitamin D
Despite extensive research, health organizations still disagree on the ideal blood levels of Vitamin D. Most agree that 40-80 ng/mL is suitable for most people.
How Much Vitamin D is Too Much?
Vitamin D toxicity is rare but possible with very high doses. The main concern is hypercalcemia, an excess of calcium in the blood, which can cause appetite loss, nausea, vomiting, weakness, and kidney issues. Taking 50,000 IU daily for several months can lead to toxicity. Always consult your doctor before taking high doses.
Testing for Vitamin D
The only way to know your Vitamin D status is through a blood test measuring 25(OH)D levels, which range from 0 to 100 ng/mL. Most people aim for a level in the high middle of this range.
Bottom Line
As awareness of Vitamin D’s importance grows, blood tests for it are becoming more common and are often covered by insurance. Based on expert research and experience, a safe general recommendation is to take 2,000-4,000 IU (3,000 IU on average) of Vitamin D3 daily. To ensure optimal levels, consider getting your 25(OH)D tested.
