Vitamin D

[Borderscotch]

Seen lots of info on vitamin D but not sure what I should be looking for in a supplement, what amount etc. Can anyone help. I did Google but confused myself

www.boots.com/boots-vitamin-d-90-tablets-10145801

We take this, and drops for the kids

I think the strongest they sell are 2000 IU which are perfectly safe to take long term. There's some controversy about the dose - some people have been saying the government recommended doses are miscalculated and too low for general health.

How old are you? I'm 50 and take high dose 1 a day tablets (1000 ug). I was deficient this time last year, now normal levels (but we're heading into winter again).

IU not ug

I bought some 4000 iu tablets off amazon after looking at a report in the British medical journal which suggested that dosage for an adult and 1000-2000 for a child.

I take 8000 per day. I don’t believe there’s any upper limit. I’m immunocompromisd and was it D deficient last Winter. I’ve just started taking zinc too after reading recent studies. Look up dr John Campbell on YouTube/ Facebook and watch some of his videos. Given the mounting evidence for vitD it’s shocking that it isn’t a blanket recommendation.

NHS suggests an upper limit of 4000IU or 100ug unless you have been told to take more by a health professional.

I take 1000IU/25ug
Kids take 400IU/10ug
Don't know what dh takes

At least 4000

The doctor on this morning a few weeks back said 400iu.

Thats the recommendation for everyone; 10ug/400IU
The maximum recommended is 100ug/4000IU or a gp may recommend you take more

4000 iu of D3 is a good general recommendation for most people... after around 12 weeks of a daily dose, it should have raised your levels into the optimum blood levels range. Ideally you should get tested as people have differing needs/starting levels and should check you're on the right target. You can send off for a postal blood test with private companies like Thriva or via a direct to public NHS service with Black Country Pathology services for around £30. Ideally look for one which also contains vitamin K2 (around 100 mcg) as it helps to regulate calcium metabolism in the body... it helps avoid hypercalcemia, high levels of calcium in the blood and soft tissues, and directs the calcium to where it should be in the bones and teeth. Plenty available on Amazon, just check the reviews for the different brands.

Also, if you're fair skinned, you might need a lower dose in summer, March to Sept (or just skip the dose on days when you've been out in the sun).

Hi OP,
maybe have a look at this thread, lots of info , a long read, but it should help you decide what to do and why..!
www.mumsnet.com/Talk/general_health/2841497-If-you-are-vitamin-D-deficient-what-have-you-been-prescribed

 best of luck
                                BTBH

I don’t think you should supplement anything without blood tests to confirm your current level.

The NHS recommended daily dose is 400iu. It makes me cringe seeing people recommending extremely high dosages. Listen to the medical professionals.

I ended up with vitamin d toxicity due to high supplements! That means my levels were too high. I was on 7000iu for 6 months. There certainly is an upper limit and you’ll only find out the hard way if you take too much.

Thanks all. Definitely need to up what's in my multi vitamin.

The 400 iu recommended by the NHS is based on bone health, ie preventing rickets/osteomalacia. All the other benefits of vitamin D, and it's a hormone that regulates over 1000 genetic processes, including T cell manufacture, require higher levels than that required for bone health. Bottom line is that the optimum range for blood levels is 100 - 150 nmol/l and each 25 mcg (1000 iu) gets you 25 nmol/l higher. Maasai people, who live an outdoor lifestyle herding cattle, have natural vitamin D levels of around 115 nmol/l, probably close to our ancestral levels, before we took indoors in factories and offices, polluted our skies with smog from factories and vehicles etc.

4000 iu/100 mcg is actually the upper recommended allowance with the NHS, which would typically raise someone's blood level by 100 nmol/l. As the UK average person is about 38 nmol/l, that would take them up to 138 after around 3 months, and would put them comfortably in the optimum range and not in excess. But best practice is to get tested to ensure they're on track and to drop back a bit in summer with sun exposure.

I have a dodgy thyroid and my GP tested my vit D when she did my routine bloods. I was deficient in vit D so I’m on 20,000 once a week for 8 - 12 weeks. I had to do it 18 months ago also. I got them online, no prescription.

• I was shocked I was deficient (bloods done in September after a summer cycling) but she said the sun here is nowhere near strong enough to raise levels properly.

Another one to echo look at NHS SAFE MAXIMUM ie 4000 iu per day ... and normal "health manufacturers" put 2000 iu on their pots... so somewhere between the two seems sensible

Also worth knowing you don't have to take it everyday - I take 60,000 monthly, which is just as effective

And if someone needs a top up - as my DC did when levels incredibly low - the NHS gave them 20,000 x 3 days in a row.

I started taking 25ug (1000 iU) in February. Got a test in May - I was at 67 nmol/l. This is considered adequate, but not optimal.

I increased my dose to 100ug (4000 iU) and tested again last week - now 122 nmol/l - optimal.

@throwaway1000 - why did you take so much? Who told you to take 7000? The highest recommendation I've seen anywhere is 4000.

DPs neurologist said 5000 for everyone. I just hit the 4000 though

Buy, not hit!

I take 4000 IU daily. If I don't, my levels fall.

@YouKnowWhoo

I have a dodgy thyroid and my GP tested my vit D when she did my routine bloods. I was deficient in vit D so I’m on 20,000 once a week for 8 - 12 weeks. I had to do it 18 months ago also. I got them online, no prescription.

NHS advice is that when you are prescribed a course like this you should continue to supplement with over the counter Vit D so you don't slip back. That doesn't always get passed on

@IvorHughJarrs interesting, thanks! I’ll ask the consultant next time. They are testing bloods again next month.