- Why take Vitamin D?
- How to build Vit D to an optional level in 6-24 months
- My 7-year learning journey with Vitamin D
Vitamin D3, Activated Vitamin A, Vitamin E, and K2 are sister fat-soluble vitamins that work in harmony with each other to strengthen almost every system of the body, from bone and brain health to balancing hormones and fertility, from increased immunity to decreased autoimmunity, and almost everything in between. Unlike water-soluble vitamins that build over a few days or weeks, the fat-soluble vitamins can take months and years to build to optimal levels.
Picture a pyramid where Vit D is the foundation of the Pyramid with an optimal blood level being 60-90 ng/mL
Activated Vit A Retinol is the middle of the pyramid and sits on top of the foundation of Vit D. According to, optimal blood levels of Vit A Retinol are approximately 0.8 - 1.2 mg/L
Vit E and K2 are at the peak of the pyramid with a small Recommended Daily Allowance of Vit E being 15-19mcg per day and a small Adequate Intake (AI) level of Vit K2 being 90-120 mcg daily
The first step to building the body's store of fat soluble vitamins is to build a solid foundation of VitD, then build stores of Vit A, E, & K on the established foundation of Vit D. Following this above sequence will help build optimal health and strength.
Why Vitamin D?
Vitamin D3 is not a vitamin, but a hormone. It is essential for fighting depression, anxiety and dementia and boosting overall happiness. It also aids in balancing other hormones such as the digestion hormones: insulin, leptin and ghrelin, the sex hormones: estrogen progesterone, and testosterone, and the brain hormones: serotonin, oxytocin, dopamine, adrenaline, and noradrenaline. Vit D also helps Calcium absorb and is good for the health of bones and teeth.
Almost all people in the US have a Vit D Deficiency or Insufficiency, affecting up to 81% of the population. The US is too far from the equator to soak up enough Vit D from the sun. The elderly, young adults, children, babies born and unborn, the immunocompromised, and those who struggle with chronic disease are at most risk for Deficiency.
Vit D3 Supplements and food sources are the best way to build optimal levels. Endocrinologists and neurologists say optimal levels of Vit D is 60-90 ng/mL and recommend that babies, kids and adults living in the US take a VitD3 supplement daily and check Vit D blood levels at the next doctor's appointment.
A lack of optimal levels of Vitamin D affects almost all adults, children, babies, and fetuses in the USA. For this reason, look for good food sources of Vit D and secure a good daily Vitamin D3 supplement for life.
Boost Vitamin D the Fast Way Step #1:
Assume your blood levels are low and Start Supplementing
If you are an adult and live in the US and have not been taking a Vitamin D3 supplement of 2000-10,000 IU daily, then you most likely fit in the Vit D blood level range of 12-32 ng/mL. This is a good assumption with or without a blood test. Vit D blood levels climb slowing over many months and years. Assume your blood levels are low (under 60-90 ng/mL). Check progress by testing VitD blood levels at the next annual doctor visit.
Note: Research suggests that vitamin D2 is less effective than vitamin D3 at raising blood levels of vitamin D. (https://www.healthline.com/nutrition/vitamin-d2-vs-d3).
Dosing Recommendations for adults in the US from the neurologist Dr Perlmutter (drperlmutter.com):
Take 5,000 - 10,000 IU of Vit D3 1x/day.
If 1 or 2 days are missed, take a double/triple dose the next day.
It's OK to take a large amount of Vit D3 and double/triple dosing is possible because Vit D is a fat-soluble vitamin. Blood levels of Vit D climb very slowly. See 'My 7-year Learning Journey' below
Take Vit D3 once daily after a meal or with a high-fat snack such as walnuts or pecans. Include a good amount of healthy fat in your diet to help Vit D absorption.
Along with supplementation, include the superfood-healthy fats coconut oil and olive oil in the diet daily. Use at least 1 tsp of unrefined coconut oil and 2 tsp of uncooked olive oil in meals and snacks daily.
Boost Vitamin D the Fast Way Step #2:
Assess Progress with a Blood test
Ask your doctor for a lab test to assess levels of Vitamin D in the blood. Plan a Vit D blood lab test with your doctor within 3-12 months of starting supplementation.
The name of the test is the 25-hydroxy Vitamin D Blood test
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The Lab results below are from my Vitamin D lab test from July 2023
This lab is using Interpretive information from 2008
INTERPRETIVE INFORMATION: Vitamin D, 25-Hydroxy This assay accurately quantifies the sum of vitamin D3, 25-hydroxy and vitamin D2, 25-hydroxy.
18 years and older: Deficiency: Less than 20 ng/mL Insufficiency: 20-29 ng/mL Optimum Level: 30-80 ng/mL Possible Toxicity: Greater than 150 ng/mL
0-17 years: Deficiency: less than 20 ng/mL Optimum level: greater than or equal to 20 ng/mL* *(Wagner CL et al. Pediatrics 2008; 122: 1142-52.)
Your result: Vitamin D 25 OH = 72ng/mL
Results in Normal range: 30 - 80 ng/mL
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Don't be fooled. A common 'normal' lab range of 'Optimum Level: 30-80 ng/mL' is not the current recommendation.
If your lab blood level is less than 50 ng/mL* go back to Step #1 Assume your blood levels are low and Start Supplementing
- If your lab blood level is more than 50 ng/mL*
Take 4000 - 5000 IU of Vitamin D3 1x/day. If a day or 2 is missed, take a double/triple dose the next day.
Again, double/triple dosing is possible because Vit D is a fat-soluble vitamin and blood levels of Vit D climb slowly over time
Retest at the lab in 3-24 months.
* Top neurologists and endocrinologists currently suggest an optimal level of Vitamin D is 60-90ng/mL. The above dosing recommendations are from neurologist Dr David Perlmutter author of Grain Brain and Brain Maker, from medical professionals at UofU Healthcare, from the Weston A Price Foundation, etc
Step # 3 Maintain Optimal Vitamin D
After the optimal blood level of 60-90 ng/mL is reached and you are still living in the USA, and not in Columbia or Ecuador, take a Vit D3 maintenance dose of 2000 - 4000 IUs daily for life.
Retest every 3-5 years. Make dosing adjustments based on findings.
My Learning Journey with Vitamin D
Date | VitD test result | Recommendation from the health professional | Action |
2016 May my 1st test | 32 ng/mL | Rx: Take a Vit D supplement, your number will go up -UofU CNM | After the test, I was diagnosed with severe depression and General Anxiety Disorder. Vit D is a happy hormone, so I wanted to give it a try. I started taking 2400 IU VitD3 at bedtime each night along with a CalMagZincVitD3 tablet In Jan 2020, I also started taking 1 tsp High-vitamin cod liver oil per day (vitA&D and Omegas) |
2020 May 4 years from 1st test | 33 ng/mL | Rx: Your number is within range 30-80, don’t worry about it (I worried about it) | I am surprised that my number only increased by 1 point! I am 2 weeks postpartum with baby Sam and know that I need extra VitD and Sam needs the extra VitD in my breast milk I continued to take the 1 tsp cod liver oil 1x/day and started supplementing with 5400 IUs VitD3 each night along with the CalMagZincVitD3 tablet |
2021 July 5 years from 1st test | 43 ng/mL | Rx note: Lindsey, Your VitD level is within normal range for the lab which is 30-80 ng/mL. However, endocrinologists now recommend a blood Vit D level of 80 ng/mL. I know you're taking a little vitamin D in the cod liver oil. Add a daily Vitamin D supplement of 5000 IUs per day for 6 months or more to bring up the Vit D level -UofU CNM | I am 6 months pregnant with Baby Joe I continued to supplement with 5400 IUs VitD3 each night along with the CalMagZincVitD3 tablet. The CalMagZinc helped with my pregnancy Charley horses I continued the 1 tsp cod liver oil 1x/day |
2023 Jan 6.5 years from 1st test | 72 ng/mL | Rx: If VitD is not yet optimal and you are not pregnant: take VitD3 5000 - 10,000 IUs 1x daily and if a day is missed, take a double dose the next day. -UofU CNM | Baby Joe is 15 months old. I have no more symptoms of Depression and have seen many health benefits! I want to share the blessings of optimal VitD with all who will hear I continued to supplement with 5400 IUs VitD3 each night along with the CalMagZincVitD3 tablet I increased my dose of CLO by 5-8xs and started taking 2-4 TBSP cod liver oil 1x/day to begin to build my Vit A, but Vit A is a story for another blog post |
2023 Nov 7 years from 1st test | How to build Vitamin D the fast way: Rx: If VitD is not yet at the optimal 80ng/mL and you ARE NOT pregnant: take 5000 - 10,000 IUs of VitD3 once daily, or take 35,000-70,000 IUs 1x weekly. Take after a meal or high-fat snack. Retest in 6-24 months to check progress. Rx: If VitD is not yet at the optimal 80ng/mL and you ARE pregnant: take VitD3 5,000 IUs 1x daily after a meal, and if a day is missed, take a double dose of 10,000 IUs the next day. But don't go higher than 10,000 IUs per day. Take after a meal or with a high-fat snack. Retest in 6-24 months to check progress. | ||
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