How Much Vitamin D Should I Take?

​A simple blood test can measure the amount of vitamin D in your blood and supplementation can increase your vitamin D to a healthful level. But how much vitamin D should you take? Current CDC (Center for Disease Control) and AAP (American Association of Pediatrics) recommendations on an adequate blood level, (20ng/ml,) is extremely inadequate, especially if you are of a race with darker skin. 

​In the past 20 years of testing vitamin D levels in my practice, nearly everyone is deficient and most are severely so. The average vitamin D level in the population classified as normal is 30-100 ng/ml, but if everyone is deficient, isn’t that “normal” deficient too? For myself, following my vitamin D level it takes at least 5,000 IU daily in order for my level to reach an optimal 50-80 ng/ml. Cancer prevention benefits start at levels 50 ng/ml or above, which should be your low-end goal.

​In the study, “Dose and time responses of vitamin D bio markers to monthly vitamin D3 supplementation in overweight/obese African Americans with sub optimal vitamin d status: a placebo controlled randomized clinical trial,” participants were randomly assigned to receive a supervised monthly dose, orally, of vitamin D3 averaging 600 IU/day, 2000 IU/day, 4000 IU/day, or a placebo.
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The study found the 2000 IU/day is sufficient in achieving a 25(OH)D level of 30 ng/ml in this population. But more importantly, the 4000 IU/day seems to suppress iPTH or intact parathyroid hormone. All adults should take at least 4,000 IU of vitamin D3 daily. 

In my practice I’ve had good results prescribing vitamin D3 as follows;

Newborns to 40 lbs (20Kg)     1,000 IU daily
40 – 80 lbs (20 – 40 Kg)           2,000 IU daily
80 – 120 lbs (40 – 60 Kg)         3,000 IU daily
Over 120 lbs (over 60 Kg)       4,000 to 5,000 IU daily
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Please note, these dosages are much higher than what the CDC and AAP recommends. But it does seem to be what is required to get your levels to 50-80 ng/ml, levels most favorable to promote health and prevent cancer. Consult your physician and have your vitamin D level checked after a couple of months of taking the higher daily dose. Alter the dose if the vitamin D level is too low or too high. 

​The only natural way to make vitamin D is through sun exposure to skin that hasn’t been protected with sunscreen. Also, don’t be fooled into thinking that drinking milk fortified with vitamin D will boost your level; you would have to drink two gallons a day! Because most of us have low levels of vitamin D and most of us use vitamin D blocking sunscreen, continuing supplementation through the summer months is recommended. 

All supplements are not alike. High-quality supplements, like my own DrPaulApproved products, are research-based and formulated medical foods and nutraceuticals. DrPaulApproved Vitamin D-3 5000 Essential, and Vitamin D3 with K2 and the Vitamin D3 drops for those who cannot swallow capsules, will ensure you and your physician will find the right dose to attain the optimal levels of vitamin D to protect your health.