How much vitamin D do you need for optimal health?
As you may already be aware, I am a HUGE advocate of vitamin D. I’ve written numerous blog entries highlighting the various studies that have shown that vitamin D not only increases your bone health but seems to decrease your risk of cancers.
Unfortunately, many people are unaware that they may be vitamin D deficient. This is because it is difficult to get enough in our diets - fatty fish such as salmon and vitamin D fortified milk are not staples in most people’s diets.
Sunlight exposure can help your body to make vitamin D but most people use sunscreen to prevent skin cancer. Unfortunately, sunscreens block the ultraviolet B rays that your body needs to make this vitamin.
So the best way to make sure that you get enough is by taking a supplement. But how much should you take? After all, vitamin D can be toxic at high levels.
The best way to tell how much your body needs is by getting a simple blood test - the vitamin D 25 (OH) level. When I test this level, here are the cutoffs that I use to decide how much vitamin D a person needs to take (normal level is 30-100 nanograms/liter):
< 10 - prescription vitamin D for 2 months and then recheck
10-20 - take 2,000 IU twice daily with food for 2 months and then recheck
20-30 - take 1,000 IU twice daily with food for 2 months and then recheck
32+ - take 1,000 IU once daily with food to maintain an ideal level
So if you haven’t had your vitamin D 25 (OH) level tested, ask your doctor for this simple blood test. Then pick up some vitamin D 1,000 IU pills at your local pharmacy - they are over the counter and inexpensive.