4 ms·

When the third supportive pre-print paper was released in late April I started my elderly mother on a D3 supplement. As more papers came out in May I started my

When the third supportive pre-print paper was released in late April I started my elderly mother on a D3 supplement. As more papers came out in May I started my whole family on it. I read up on dosing and it's pretty hard to overdose unless megadosing over a sustained period of time and negative reactions/interactions are rare. We've been supplementing ~5k to 10k IU daily (total, incl any multi-vitamins) depending on age/body weight (note: IU is not the same as mg). We also try to get 20-30m a day of actual sun exposure when possible. N=1 but so far no one in my family as gotten CV19 or even had any ILI symptoms despite some probable exposure. I got my blood run last month and my D3 is at 89mL (normal range is ~30-100 on my provider's test). While dietary supplementation is shown to be effective in studies, keep in mind that some experts believe sunlight generated D may be absorbed differently in ways that might matter, so getting some of both is ideal if possible. Sunlight supplementation scales with exposure duration * skin area * intensity, so less time can be partly offset with more area and/or peak time-of-day. Latitude, altitude and significant particulate air pollution can also matter. Also, be aware many common types of window glass in homes/autos as well as some sunblocks can reduce or block UV types which may contribute to the benefits. Of course, the usual warnings about consulting your medical provider and more of a good thing is not always 'better' apply, so be careful not to over do it. Although rare, some people who have megadosed huge amounts over long time periods (usually many times 10k IU daily) have built up potentially problematic amounts of D3.

lame-robot-hoax 6y ago
I wouldn’t worry too much about sunscreen. Don’t have the link, but I remember reading a study that sunscreen had pretty much a zero 0% effect on Vitamin D levels, because most people wear way less sunscreen than they should, and the left over areas that people miss still produce enough.
- berryjerry 6y ago
  From a doctor I've heard you only need to go in the sun for about 10 minutes a day and you'll get all the vitamin D you need, but food also gives you it.
  - andor 6y ago
    That's a misconception. It depends on where you live, but most people who work inside can expect to be deficient. For instance, in a study on skateboarders in Hawaii who spent around 4 hours in the sun each day, 50% of participants were found deficient. https://pubmed.ncbi.nlm.nih.gov/17426097/ https://pubmed.ncbi.nlm.nih.gov/17426097/
- 11235813213455 6y ago
  btw sunscreen has a pretty negative effect on environment though, and is easily avoidable anyway with a cap/clothes
  - dorkinspace 6y ago
    I can assure you that people with very light skin do not agree. Sunscreen is a necessity for some people.
  - Agustus 6y ago
    The mineral based sunscreen is a big step in fixing this. Look for those that are environmentally friendly.
daxelrod 6y ago
> Of course, the usual warnings about consulting your medical provider and more of a good thing is not always 'better' apply, so be careful not to over do it. For anyone who is curious, the NIH's daily upper limit for adults of Vitamin D is 4000IU https://ods.od.nih.gov/factsheets/VitaminD-Consumer/ https://ods.od.nih.gov/factsheets/VitaminD-Consumer/ . (I assume that mrandish already knows this, this is for others' benefit).
- mrandish 6y ago
  Yes, thanks for adding this. You are correct that I was aware of that as I discovered it in my hours of research deep-diving multiple govt agency published recommendations and the original peer-reviewed papers and meta-studies they are based on. I should have included it as it's something people should know. As you likely already know, there is a lot of excellent research on this topic and, as is often found, there is a range of recommendations within a broader consensus of credible expert groups. Different govt agencies and relevant professional medical associations have released official guidelines in different nations and timeframes. Some find the 4k IU upper threshold may be somewhat too low based on more recent research data (a few, mostly older ones, are even lower than 4k). All generally agree adverse consequences are rare and that it's not usually possible to get "too much" D from sunlight alone since it's naturally regulated in otherwise healthy people (but other non-D potential negatives from excess sun exposure still apply). Overdoing dietary supplementation is still possible since D can build up over time in the body if sustained supplementation dosing dramatically exceeds an individual's needs and natural clearing rate (which can vary based on age, mass, health condition, gender, complexion, ethnicity, some medications, etc). There are also a small number of individuals who seem to be unusually sensitive to sustained excess D supplementation but this also appears to be rare. As always any substance, even H2O, can cause adverse reactions if consumed in substantial excess of a given individual's tolerance and clearing rate. Given the primary audience, I was assuming (perhaps naively), HN readers were more likely to actually do the necessary due diligence to verify and appropriately adapt any generalized advice for their context. Regarding D3 dietary supplmentation in light of current CV19 concerns, I suggest everyone considering it as part of their risk mitigation approach still balance the likely benefits against the possible risks on an individual basis. IMHO, supplementing an otherwise healthy child would be unnecessary and likely inappropriate unless medically advised. My mother is in her 90s, overweight, pre-diabetic and walks only with a cane. So, based on her weight, age, gender, conditions and elevated risk of serious harm from CV19, I suggested starting on a somewhat higher D3 dose and we've gradually tapered it down over months to avoid any excess buildup. As an additional precaution, I've also had her supplementing K2 because sustained excess D3 supplementation can effect the relative balance of these for her. I also took photos of the labels of her current supplementation (calcium, multi-vitamin, etc) and checked the literature for the combined total amounts for adverse potential interactions. All while keeping her gerontologist apprised at every step via email on what she's taking and our reasoning. To ensure she's taking the supplements correctly I check in with her specifically about the supplements every week. I also have taken over buying the supplements and have automatic subscriptions being delivered at the appropriate frequency as well as getting her a daily pill minder to help ensure she doesn't forget and miss a dose or double dose by accident. I'm also having a variety of healthier prepared hot meals that she enjoys delivered to her on a regular schedule to assist her in weight loss and sustaining a more balanced diet. Hopefully, everyone exercises similar diligence as good health is only partly in our control, so we shouldn't leave that which can so easily be managed to chance. However, even positive steps toward good health must be balanced in light of individually unique risks, preferences, priorities and life satisfaction. There are some things she could be doing to be healthier but sometimes she makes a conscious choice to not adopt them. Simply being alive isn't always the same as living as happily as possible. It's her life and she should live it as she chooses (self-autonomy can be vital to happiness too). I try not to chide her on health choices but rather to ensure she's able to make fully informed choices (which sometimes includes the choice to not choose). There's a fine line between caring concern and being overbearing. I never want to slip into implying she bears a duty to live her life (or stay alive) for the benefit of those who love her. That means supporting her freedom to fully enjoy the few 'guilty little pleasures' that she chooses - especially in the twilight of a life so well-lived. Anything less wouldn't be returning the unconditional love she has given us.
gadders 6y ago
I orderered up some 2000IU vitamin D3 from CostCo for my elderly Dad in May. He's pretty much housebound at the moment with underlying health conditions, so I figured it couldn't hurt and might help.
blkknightarms 6y ago
From my understanding, insolate-endogenous D production has the potential to deliver up to several 100k IU in a day and is self-limiting, under optimal conditions, irrespective of ionizing radiation potential. On balance, most people tend to produce only around 1k IU/day incidentally. 2k IU/day from all sources is a typical upper advisory number (not a UL) for average individuals. Ultimately, personalized recommendation that considers microcalcification deposition potential could determine the proper amount for a given patient.
danmg 6y ago
I got COVID, and I attribute the fact that I happened to get a fairly mild case of it to the fact I've been taking 10k IU of vitamin D3 since January.
- samoa42 6y ago
  not saying you are wrong, but the vast majority of covid infections are either mild or completely asymptomatic

lame-robot-hoax 6y ago

I wouldn’t worry too much about sunscreen. Don’t have the link, but I remember reading a study that sunscreen had pretty much a zero 0% effect on Vitamin D levels, because most people wear way less sunscreen than they should, and the left over areas that people miss still produce enough.

berryjerry 6y ago
From a doctor I've heard you only need to go in the sun for about 10 minutes a day and you'll get all the vitamin D you need, but food also gives you it.
- andor 6y ago
  That's a misconception. It depends on where you live, but most people who work inside can expect to be deficient. For instance, in a study on skateboarders in Hawaii who spent around 4 hours in the sun each day, 50% of participants were found deficient. https://pubmed.ncbi.nlm.nih.gov/17426097/ https://pubmed.ncbi.nlm.nih.gov/17426097/
11235813213455 6y ago
btw sunscreen has a pretty negative effect on environment though, and is easily avoidable anyway with a cap/clothes
- dorkinspace 6y ago
  I can assure you that people with very light skin do not agree. Sunscreen is a necessity for some people.
- Agustus 6y ago
  The mineral based sunscreen is a big step in fixing this. Look for those that are environmentally friendly.

daxelrod 6y ago

> Of course, the usual warnings about consulting your medical provider and more of a good thing is not always 'better' apply, so be careful not to over do it. For anyone who is curious, the NIH's daily upper limit for adults of Vitamin D is 4000IU https://ods.od.nih.gov/factsheets/VitaminD-Consumer/ https://ods.od.nih.gov/factsheets/VitaminD-Consumer/ . (I assume that mrandish already knows this, this is for others' benefit).

mrandish 6y ago
Yes, thanks for adding this. You are correct that I was aware of that as I discovered it in my hours of research deep-diving multiple govt agency published recommendations and the original peer-reviewed papers and meta-studies they are based on. I should have included it as it's something people should know. As you likely already know, there is a lot of excellent research on this topic and, as is often found, there is a range of recommendations within a broader consensus of credible expert groups. Different govt agencies and relevant professional medical associations have released official guidelines in different nations and timeframes. Some find the 4k IU upper threshold may be somewhat too low based on more recent research data (a few, mostly older ones, are even lower than 4k). All generally agree adverse consequences are rare and that it's not usually possible to get "too much" D from sunlight alone since it's naturally regulated in otherwise healthy people (but other non-D potential negatives from excess sun exposure still apply). Overdoing dietary supplementation is still possible since D can build up over time in the body if sustained supplementation dosing dramatically exceeds an individual's needs and natural clearing rate (which can vary based on age, mass, health condition, gender, complexion, ethnicity, some medications, etc). There are also a small number of individuals who seem to be unusually sensitive to sustained excess D supplementation but this also appears to be rare. As always any substance, even H2O, can cause adverse reactions if consumed in substantial excess of a given individual's tolerance and clearing rate. Given the primary audience, I was assuming (perhaps naively), HN readers were more likely to actually do the necessary due diligence to verify and appropriately adapt any generalized advice for their context. Regarding D3 dietary supplmentation in light of current CV19 concerns, I suggest everyone considering it as part of their risk mitigation approach still balance the likely benefits against the possible risks on an individual basis. IMHO, supplementing an otherwise healthy child would be unnecessary and likely inappropriate unless medically advised. My mother is in her 90s, overweight, pre-diabetic and walks only with a cane. So, based on her weight, age, gender, conditions and elevated risk of serious harm from CV19, I suggested starting on a somewhat higher D3 dose and we've gradually tapered it down over months to avoid any excess buildup. As an additional precaution, I've also had her supplementing K2 because sustained excess D3 supplementation can effect the relative balance of these for her. I also took photos of the labels of her current supplementation (calcium, multi-vitamin, etc) and checked the literature for the combined total amounts for adverse potential interactions. All while keeping her gerontologist apprised at every step via email on what she's taking and our reasoning. To ensure she's taking the supplements correctly I check in with her specifically about the supplements every week. I also have taken over buying the supplements and have automatic subscriptions being delivered at the appropriate frequency as well as getting her a daily pill minder to help ensure she doesn't forget and miss a dose or double dose by accident. I'm also having a variety of healthier prepared hot meals that she enjoys delivered to her on a regular schedule to assist her in weight loss and sustaining a more balanced diet. Hopefully, everyone exercises similar diligence as good health is only partly in our control, so we shouldn't leave that which can so easily be managed to chance. However, even positive steps toward good health must be balanced in light of individually unique risks, preferences, priorities and life satisfaction. There are some things she could be doing to be healthier but sometimes she makes a conscious choice to not adopt them. Simply being alive isn't always the same as living as happily as possible. It's her life and she should live it as she chooses (self-autonomy can be vital to happiness too). I try not to chide her on health choices but rather to ensure she's able to make fully informed choices (which sometimes includes the choice to not choose). There's a fine line between caring concern and being overbearing. I never want to slip into implying she bears a duty to live her life (or stay alive) for the benefit of those who love her. That means supporting her freedom to fully enjoy the few 'guilty little pleasures' that she chooses - especially in the twilight of a life so well-lived. Anything less wouldn't be returning the unconditional love she has given us.

gadders 6y ago

I orderered up some 2000IU vitamin D3 from CostCo for my elderly Dad in May. He's pretty much housebound at the moment with underlying health conditions, so I figured it couldn't hurt and might help.

blkknightarms 6y ago

From my understanding, insolate-endogenous D production has the potential to deliver up to several 100k IU in a day and is self-limiting, under optimal conditions, irrespective of ionizing radiation potential. On balance, most people tend to produce only around 1k IU/day incidentally. 2k IU/day from all sources is a typical upper advisory number (not a UL) for average individuals. Ultimately, personalized recommendation that considers microcalcification deposition potential could determine the proper amount for a given patient.

danmg 6y ago

I got COVID, and I attribute the fact that I happened to get a fairly mild case of it to the fact I've been taking 10k IU of vitamin D3 since January.

samoa42 6y ago
not saying you are wrong, but the vast majority of covid infections are either mild or completely asymptomatic