Vitamin D - Super-Nutrient? How much are YOU taking?

[IM708]

Vitamin D is great during winter, especially if you live more north. 1000 UI, D-3 form of it, good to go.

[Kuntao Warrior]

So what is the verdict on an effective and safe dose?

[Johan]

Id go with Linus Pauling institutes recomendations
http://lpi.oregonstate.edu/infocente...mins/vitaminD/

The Linus Pauling Institute recommends that generally healthy adults take 2,000 IU (50 mcg) of supplemental vitamin D daily. Most multivitamins contain 400 IU of vitamin D, and single ingredient vitamin D supplements are available for additional supplementation. Sun exposure, diet, skin color, and obesity have variable, substantial impact on body vitamin D levels. To adjust for individual differences and ensure adequate body vitamin D status, the Linus Pauling Institute recommends aiming for a serum 25-hydroxyvitamin D level of at least 80 nmol/L (32 ng/mL). Numerous observational studies have found that serum 25-hydroxyvitamin D levels of 80 nmol/L (32 ng/mL) and above are associated with reduced risk of bone fractures, several cancers, multiple sclerosis, and type 1 (insulin-dependent) diabetes. Infants, children, and adolescents should have a minimum daily intake of 400 IU (10 mcg) of vitamin D, a recommendation set by the American Academy of Pediatrics in 2008.

They advice going above 10 000 IU.

Vitamin D toxicity (hypervitaminosis D) induces abnormally high serum calcium levels (hypercalcemia), which could result in bone loss, kidney stones, and calcification of organs like the heart and kidneys if untreated over a long period of time. Hypercalcemia has been observed following daily doses of greater than 50,000 IU of vitamin D (38). When the Food and Nutrition Board of the Institute of Medicine established the tolerable upper intake level (UL) for vitamin D, published studies that adequately documented the lowest intake levels of vitamin D that induced hypercalcemia were very limited. Because the consequences of hypercalcemia are severe, the Food and Nutrition Board established a very conservative UL of 2,000 IU/day (50 mcg/day) for children and adults (see table below) (30). Research published since 1997 suggests that the UL for adults is likely overly conservative and that vitamin D toxicity is very unlikely in healthy people at intake levels lower than 10,000 IU/day

[Kuntao Warrior]

^^ Thanks.

[Johan]

Picked some up today, gonna run it at 50 mcg/2000 IU a day I think. Only found 10mcg tabs though so its gonna be expensive to run 50 if I cant find better ones!

[Kuntao Warrior]

Yeah I only got the 400iu ones so I eat like 6-7 with my regular multi and a meal. Havent noticed much, but Imma give is some time.