I’ve been taking 5,000iu of Vitamin D per day for most of the past year, and I also got my Vitamin D (and Ferritin / Iron) levels back last week. It seems to be working OK for me on the Vitamin D side of things. Is there any downside to being on the higher end of the range?
I need to dig back through the Iron podcast to see what my Iron results tell me, in terms of getting towards the optimal levels.
I think your number look very good. But what do the experts think?
Vitamin D above 50 should be good. 5,000 Iu only takes me to 31.
The experts I follow say 50 and above is optimal.
But don’t go too high.
It is quite likely that food which is rich in Vitamin D is also rich in the first metabolite 25OHD and hence would be better at increasing 25OHD levels that Cholecalciferol (that people normally buy to supplement). I supplement with both Cholecalciferol and 25OHD. There are some difficulties converting cholecalciferol to 25OHD.
I have a measured level in UK units of 419, but I then stopped supplementing for two weeks and it dropped down to 337 then 219. I did not notice any actual problem (this was May 2022), but I tend to try to keep my 25OHD around 200 nano moles per litre (which is 80 in the US units nanograms per milllitre) BTW 419 is 167.87
Should have just edited… LOL… for Vitamin D, nmol/L to ng/mL just divide by 2.5. I.e. 100nmol/L = 40ng/mL
Its difficult to say. I don’t think there have been studies.
What I can say is
a) Without any supplementation my 25OHD levels drop by 100 nmol/L (40 your units) per week!!!
b) It is used to get genes to function that are optional.
I think that the higher the serum level the more that is used, but I don’t have figures on this.
I would think 40/100 is probably OK, but I prefer 80/200.
Here’s an article (not peer reviewed paper) with some interesting discussion on vit d resistance
High carb diet >300g/day is significantly associated with lower levels of 25(OH)D.
Excess seed oils and ultraprocessed foods associated with lower levels. They give reasons.
Good stuff, thanks.
