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Lilbitkm Lilbitkm is online now
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Lilbitkm's Avatar
Joined: Aug 2010
Posts: 3,050
Senior Member

Old 01-18-2021, 06:04 AM

How Much Vitamin D Should You Take?
How much vitamin D you need depends on many factors. These include age, race, latitude, season, sun exposure, clothing and more.

Recommendations from the US Institute of Medicine suggest that an average daily intake of 400–800 IU, or 10–20 micrograms, is adequate for 97.5% of individuals (21Trusted Source, 22Trusted Source).

However, some studies have shown that the daily intake needs to be higher than that if you aren’t being exposed to sun.

Depending on who you ask, blood levels above 20 ng/ml or 30 ng/ml are considered as “sufficient.” One study of healthy adults showed that a daily intake of 1120–1680 IU was needed to maintain sufficient blood levels (23Trusted Source).

In the same study, individuals who were vitamin D deficient needed 5000 IU to reach blood levels above 30 ng/ml.

Studies in postmenopausal women with vitamin D levels below 20 ng/ml found that ingesting 800–2000 IU raised blood levels above 20 ng/ml. However, higher doses were needed to reach 30 ng/ml (24Trusted Source, 25Trusted Source).

Overweight or obese individuals may also need higher amounts of vitamin D (26Trusted Source, 27Trusted Source).

All things considered, a daily vitamin D intake of 1000–4000 IU, or 25–100 micrograms, should be enough to ensure optimal blood levels in most people.

4000 IU is the safe upper limit according to the Institute of Medicine (IOM). Make sure not to take more than that without consulting with a health professional.
Definitely consult a health professional prior to taking any sort of high dose.

Based on this:
Weight divided by 20 x 1000.
I would be taking 6000 IU a day which seems like way way too much.

As far as calcium I’ve always been told 1,000 mg unless you’re getting no calcium from food sources or you’re over 70 years of age.
Everything I quickly just read seems to support this.

Last edited by Lilbitkm; 01-18-2021 at 06:34 AM..
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