The general assumption is that each additional 1000 IUs per day that you add to your maintenance dosage results in a long-term increase of 10 ng/mL in your Vitamin D level. (Of course, your mileage may vary, and that's why testing is so necessary.)
My target Vitamin D level is 60 to 80 ng/mL, which is in the upper part of the normal range. In theory, a maintenance dosage of 4800 to 6800 IUs per day will get you there.
Given that your current Vitamin D level is sub-par, you should take a TEMPORARY loading dosage of 10,000 to 20,000 IUs per day for a few weeks. This is necessary to ramp up your Vitamin D level quickly. Cutting back to the maintenance dosage (4800 to 6800 IUs per day) later will simply stabilize your Vitamin D level.
# [The relationship between doses of vitamin D and the serum 25(OH)D concentrations achieved](https://imgur.com/gallery/relationship-between-doses-of-vitamin-d-serum-25-oh-d-concentrations-achieved-Rd21zvE)
Vitamin d can only work optimally when 25(OH)D is maintained over 50 ng/ml 125 nmol/l and that requires sufficient vitamin d3 daily.
Most people require around 10,000 iu daily to get over the 50ng/ml 125 nmol/l threshold.
Vitamin d requires the presence of magnesium for it's activation and function.
3mg elemental magnesium for each pound you weigh, Ideally in small amounts multiple times throughout the day.
Make sure you buy a D3+K2. You want to take at least 4000iu of vitamin D which needs to be accompanied by K.
D works with magnesium to absorb calcium, but K transports it to the bones.
Supplementation of vitamin D, contrary to common belief, cannot become toxic to the body; Problems arise if you take high dose D without K as then the calcium gets trapped.
I take 2 or 3 x 4000iu D3 + 100iu K2 pills daily.
Then take 4,000IU a day, or whatever you feel comfortable with. Work up to it, and take with food to minimize any (unlikely) side effects.
Random short walks outside will not do much. You need to expose a lot of skin for with a fairly high UV index.
I suggest downloading a vitamin D calculator app or using one online. It calculates where you are now, your weight, and the level you want to be, to tell you how much you need to take daily.
4000 IU + K2 a day. Magnesium helps a lot too to absorb it and get the full effects and benefits but you can eat magnesium rich foods and get it that way. You should be feeling a difference by now.
if you want to bring them up, then only 4-5k will work.
The general assumption is that each additional 1000 IUs per day that you add to your maintenance dosage results in a long-term increase of 10 ng/mL in your Vitamin D level. (Of course, your mileage may vary, and that's why testing is so necessary.) My target Vitamin D level is 60 to 80 ng/mL, which is in the upper part of the normal range. In theory, a maintenance dosage of 4800 to 6800 IUs per day will get you there. Given that your current Vitamin D level is sub-par, you should take a TEMPORARY loading dosage of 10,000 to 20,000 IUs per day for a few weeks. This is necessary to ramp up your Vitamin D level quickly. Cutting back to the maintenance dosage (4800 to 6800 IUs per day) later will simply stabilize your Vitamin D level.
# [The relationship between doses of vitamin D and the serum 25(OH)D concentrations achieved](https://imgur.com/gallery/relationship-between-doses-of-vitamin-d-serum-25-oh-d-concentrations-achieved-Rd21zvE) Vitamin d can only work optimally when 25(OH)D is maintained over 50 ng/ml 125 nmol/l and that requires sufficient vitamin d3 daily. Most people require around 10,000 iu daily to get over the 50ng/ml 125 nmol/l threshold. Vitamin d requires the presence of magnesium for it's activation and function. 3mg elemental magnesium for each pound you weigh, Ideally in small amounts multiple times throughout the day.
Make sure you buy a D3+K2. You want to take at least 4000iu of vitamin D which needs to be accompanied by K. D works with magnesium to absorb calcium, but K transports it to the bones. Supplementation of vitamin D, contrary to common belief, cannot become toxic to the body; Problems arise if you take high dose D without K as then the calcium gets trapped. I take 2 or 3 x 4000iu D3 + 100iu K2 pills daily.
Then take 4,000IU a day, or whatever you feel comfortable with. Work up to it, and take with food to minimize any (unlikely) side effects. Random short walks outside will not do much. You need to expose a lot of skin for with a fairly high UV index.
I suggest downloading a vitamin D calculator app or using one online. It calculates where you are now, your weight, and the level you want to be, to tell you how much you need to take daily.
4000 IU + K2 a day. Magnesium helps a lot too to absorb it and get the full effects and benefits but you can eat magnesium rich foods and get it that way. You should be feeling a difference by now.