3 ms·

I did that every day and started to have muscle pains and weakness after a while. After doing some research and experimentations, turns out you also need to tak

by e9 6y ago

I did that every day and started to have muscle pains and weakness after a while. After doing some research and experimentations, turns out you also need to take magnesium if that happens.

lukeschlather 6y ago
Every day year-round or just in winter at high latitudes?
hexbinencoded 6y ago
That sounds like too much, which can cause calcium deposition in soft tissues. I'm 250 lbs / 113 kg and only take 125 μg (mcg) of D3 and 100 of K2 MK-7 once every other day (qod) because of D status for COVID prophylaxis and chronic premature distal osteoarthritis. Calcium, magnesium, sodium, and potassium in balanced amounts along with K and D maximize bone health. Alkali metals supplementation alone is rarely a good idea because of the often common transports and osmotic competitions. In general, a multivitamin, b complex, and omega 3 in the form of canned fresh sardines or anchovies (fish oil capsules are typically low in actual 3 and high in 6) is probably enough for most people. 5-10 mg/day of extra zinc during the annual cold season is fine too. Don't supplement with E without a specific medical need.
spfzero 6y ago
I can say, as an anecdote of one, that I have been taking 5000 IU of D3 along with K2 and Magnesium every day (almost) for about 3-4 years, with no ill effects and what I believe to be a positive effect, in that I have not been ill at all during that time. Cold, flu, anything. My beginning D3 levels were 39 ng/ml, so just under the ideal range of 40-60, and not really deficient. I have not tested recently, though I believe my numbers would be higher now. I also try to get at least 30 minutes of sun exposure over most of my body 3-4 times per week. Fortunately I live where I can get good sun exposure year-round. Point is, test your serum D3 level and do whatever you need to get into the desired range, and don't take more than that level of supplementation. I do believe that sun exposure is a better choice than supplements, if practicable.

by e9 6y ago

I did that every day and started to have muscle pains and weakness after a while. After doing some research and experimentations, turns out you also need to take magnesium if that happens.

lukeschlather 6y ago

Every day year-round or just in winter at high latitudes?

hexbinencoded 6y ago

That sounds like too much, which can cause calcium deposition in soft tissues. I'm 250 lbs / 113 kg and only take 125 μg (mcg) of D3 and 100 of K2 MK-7 once every other day (qod) because of D status for COVID prophylaxis and chronic premature distal osteoarthritis. Calcium, magnesium, sodium, and potassium in balanced amounts along with K and D maximize bone health. Alkali metals supplementation alone is rarely a good idea because of the often common transports and osmotic competitions. In general, a multivitamin, b complex, and omega 3 in the form of canned fresh sardines or anchovies (fish oil capsules are typically low in actual 3 and high in 6) is probably enough for most people. 5-10 mg/day of extra zinc during the annual cold season is fine too. Don't supplement with E without a specific medical need.

spfzero 6y ago

I can say, as an anecdote of one, that I have been taking 5000 IU of D3 along with K2 and Magnesium every day (almost) for about 3-4 years, with no ill effects and what I believe to be a positive effect, in that I have not been ill at all during that time. Cold, flu, anything. My beginning D3 levels were 39 ng/ml, so just under the ideal range of 40-60, and not really deficient. I have not tested recently, though I believe my numbers would be higher now. I also try to get at least 30 minutes of sun exposure over most of my body 3-4 times per week. Fortunately I live where I can get good sun exposure year-round. Point is, test your serum D3 level and do whatever you need to get into the desired range, and don't take more than that level of supplementation. I do believe that sun exposure is a better choice than supplements, if practicable.