4 ms·

I feel like I can't win either way. I had a vitamin D deficiency a few years ago and it led to neurological problems and I thought (based on internet advice, es

I feel like I can't win either way. I had a vitamin D deficiency a few years ago and it led to neurological problems and I thought (based on internet advice, especially HN posts) that I should be taking 5000~ IU a day. I still feel no closer to an answer as to the appropriate amount.

baccheion 6y ago
Enough in the AM to get serum 25(OH)D in the 40-60 ng/mL range and to push PTH to the bottom of the range, whichever is greater. Assumes more calcium (or magnesium) than phosphorus and all RDAs being met with food. Some have varying absorption of and resistance to vitamin D based on genetics. Labs provide a much more usable picture. Bump to 300-500 IU/kg if you want to try something therapeutic. Cut calcium to 500-600 mg (getting more magnesium than phosphorus; at least 2x as much compared to calcium) if doing so. Add melatonin and/or ZMA if sleep not as good.
soneca 6y ago
I am not a doctor nor any sort of specialist, but consider that you might not need a daily intake for extended periods of time. Ask a doctor and do research about taking high dosage on the winter months (when you have less exposition to the sun) and no dosage at all the rest of the year.
devaboone 6y ago
This is a great point. Vitamin D deficiency causes problems, and should be treated. 5000 units a day can be great for treating a deficiency - until you are no longer deficient. The answer for you is checking your Vitamin D 25-OH level. If it is still low (under around 30), then you may need the high dose. If it is getting too high (above 60) then you need to back off. There isn't a one-size-fits-all dose for everyone.
- throckmortra 6y ago
  Is there a better/quicker way of checking these levels rather than going in for a bloodwork panel? I feel like my natural Vitamin D intake can change really dramatically based on the season. I worry that maybe I'm overdoing it in the warmer months. I typically go in once a year for a physical and that's the only time I ever see these levels.
KerryJones 6y ago
This is an anecdotal case where it was problematic. You should definitely talk with a nutrionist/doctor to get your levels checked, but please don't assume that just because this story called out a problem (anything in too much can be a problem) that it's the normal story. I can name several more anecdotal cases of people taking 5,000IU a day for many more years than described here with no harmful effects (and much healthier than similar people). Anecdotal stories shouldn't be counted either way, but I've seen far more studies that show the deficiency of Vitamin D3 than overdose. Here's some data: https://www.medscape.com/answers/819426-102375/what-is-the-prevalence-of-vitamin-toxicity-in-the-us https://www.medscape.com/answers/819426-102375/what-is-the-p... It's very, very rare. It can happen, but this is a gross misrepresentation of data.

baccheion 6y ago

Enough in the AM to get serum 25(OH)D in the 40-60 ng/mL range and to push PTH to the bottom of the range, whichever is greater. Assumes more calcium (or magnesium) than phosphorus and all RDAs being met with food. Some have varying absorption of and resistance to vitamin D based on genetics. Labs provide a much more usable picture. Bump to 300-500 IU/kg if you want to try something therapeutic. Cut calcium to 500-600 mg (getting more magnesium than phosphorus; at least 2x as much compared to calcium) if doing so. Add melatonin and/or ZMA if sleep not as good.

soneca 6y ago

I am not a doctor nor any sort of specialist, but consider that you might not need a daily intake for extended periods of time. Ask a doctor and do research about taking high dosage on the winter months (when you have less exposition to the sun) and no dosage at all the rest of the year.

devaboone 6y ago

This is a great point. Vitamin D deficiency causes problems, and should be treated. 5000 units a day can be great for treating a deficiency - until you are no longer deficient. The answer for you is checking your Vitamin D 25-OH level. If it is still low (under around 30), then you may need the high dose. If it is getting too high (above 60) then you need to back off. There isn't a one-size-fits-all dose for everyone.

throckmortra 6y ago
Is there a better/quicker way of checking these levels rather than going in for a bloodwork panel? I feel like my natural Vitamin D intake can change really dramatically based on the season. I worry that maybe I'm overdoing it in the warmer months. I typically go in once a year for a physical and that's the only time I ever see these levels.

KerryJones 6y ago

This is an anecdotal case where it was problematic. You should definitely talk with a nutrionist/doctor to get your levels checked, but please don't assume that just because this story called out a problem (anything in too much can be a problem) that it's the normal story. I can name several more anecdotal cases of people taking 5,000IU a day for many more years than described here with no harmful effects (and much healthier than similar people). Anecdotal stories shouldn't be counted either way, but I've seen far more studies that show the deficiency of Vitamin D3 than overdose. Here's some data: https://www.medscape.com/answers/819426-102375/what-is-the-prevalence-of-vitamin-toxicity-in-the-us https://www.medscape.com/answers/819426-102375/what-is-the-p... It's very, very rare. It can happen, but this is a gross misrepresentation of data.