I’ve been taking 5,000iu of Vitamin D per day for most of the past year, and I also got my Vitamin D (and Ferritin / Iron) levels back last week. It seems to be working OK for me on the Vitamin D side of things. Is there any downside to being on the higher end of the range?
I need to dig back through the Iron podcast to see what my Iron results tell me, in terms of getting towards the optimal levels.
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I think your number look very good. But what do the experts think?
Vitamin D above 50 should be good. 5,000 Iu only takes me to 31.
The experts I follow say 50 and above is optimal.
But don’t go too high.
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It is quite likely that food which is rich in Vitamin D is also rich in the first metabolite 25OHD and hence would be better at increasing 25OHD levels that Cholecalciferol (that people normally buy to supplement). I supplement with both Cholecalciferol and 25OHD. There are some difficulties converting cholecalciferol to 25OHD.
I have a measured level in UK units of 419, but I then stopped supplementing for two weeks and it dropped down to 337 then 219. I did not notice any actual problem (this was May 2022), but I tend to try to keep my 25OHD around 200 nano moles per litre (which is 80 in the US units nanograms per milllitre) BTW 419 is 167.87
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adriank
#26
Should have just edited… LOL… for Vitamin D, nmol/L to ng/mL just divide by 2.5. I.e. 100nmol/L = 40ng/mL
@ConquerAging says >30 is the target: he is at 38 and happy. Maybe I’m good until winter…?
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Its difficult to say. I don’t think there have been studies.
What I can say is
a) Without any supplementation my 25OHD levels drop by 100 nmol/L (40 your units) per week!!!
b) It is used to get genes to function that are optional.
I think that the higher the serum level the more that is used, but I don’t have figures on this.
I would think 40/100 is probably OK, but I prefer 80/200.
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Here’s an article (not peer reviewed paper) with some interesting discussion on vit d resistance
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Bicep
#30
High carb diet >300g/day is significantly associated with lower levels of 25(OH)D.
Excess seed oils and ultraprocessed foods associated with lower levels. They give reasons.
Good stuff, thanks.
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