do not eat vitamin D supplements without a medical advice and prescription.
do not eat products with added vitamin D but preferentially food naturally rich in vitamin D!
without measuring your vitamin D2 and D3 level it is difficult to optimize your status except if you have a very high solar exposition all over the year and no chronic disease.
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How to treat low vitamin D level?
We will not discuss here the rational for supplementation. If you are advised by a physician to supplement you can follow those guidelines.1/ if the blood level is under 30 ng/ml give a 200 000 UI vial of vitamin D by mouth and then 1000 UI per 11 kg (25 lbs) id est 7000 UI/d for 80 kg of body weight. 8 weeks after do the test.
2/ choose the level you want to achieve with supplementation, all other factors are supposed to be equal, depending of your stating level.
With this diagram determine the daily intake.
|Copyright Robert P. Heaney, 2011.
For instance: I have presently 32 ng/ml of vitamin D2 and D3 in my blood and I would like to obtain a 50 ng/ml level. I need an increase of 18 ng/ml. With 1000 UI/d I will have 8 ng/ml so I need at least 2250 UI/d, id est 67500 UI per month.
|Plot of the regression line from Figure 2 on previously published high-dose data (8). Note that the horizontal axis is logarithmic. The diamond-shaped symbols are the means of controlled dosing studies (n=48) and the square symbols, individual values from reported cases (n=21) of vitamin D intoxication. (Copyright Robert P. Heaney, 2011. Used with permission)|