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 magnes

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.