How much vitamin D do I need to take?

[NoiseBoy]

FWIW, you can also make yourself a pretty decent amount of Vitamin D just by getting a good dose of lunchtime sunshine. Not measurable, but not insignificant either.

But not during the winter months, at least not in the Midwest. I take 5000IU daily during the fall and winter but slack off during warmer weather as I try to spend a fair amount of time outdoors. I am on the fence about the health effects of taking extra Vitamin D, but the pills are cheap and easy to swallow.

 

[braumeister]

But not during the winter months, at least not in the Midwest.

The only real study I'm familiar with says the same thing.

Except during the summer months, the skin makes little if any vitamin D from the sun at latitudes above 37 degrees north (in the United States, the shaded region in the map) or below 37 degrees south of the equator. People who live in these areas are at relatively greater risk for vitamin D deficiency.

 

[Aerides]

I live in S. Fla and spend far too much time in the sun. And yet I ride along the low 30's on vitamin D no matter what month the calendar says it is.

So, to anyone saying "got sun, don't need" make sure you are backing that up with your personal blood test results as it might not be true for your personally.

That's why I try to take 2 of the costco gel D's every day.

 

[sengsational]

Emphasis added.

Issues as far as certain molecules may be the bio-availability of the form administered, whether co-factors are necessary to optimize results, the base health of the recipient (are they deficient/ are they able to process / utilize the tested molecule, do they have all other factors allowing them to optimize the use of the molecule), the quality of the study (dose, time, matching controls, etc.)

Yes, all of that stuff Certainly the studies taking a cohort from significantly deficient to "in range" is often what gets people on board. Then, that gets extended to people who eat good and get sun, so aren't at the same starting point. It's this tendency to extrapolate beyond the proof that seems to be why the health effects didn't always follow the surge in supplementation.

Again, not trying to talk anyone out of taking vitamin D. It's cheap and probably doesn't have any downside risk, but we are kind of guinea pigs.

 

[badatmath]

The only real study I'm familiar with says the same thing.



View attachment 54268

Pretty cool map. I took a walk in the sun today and took my costco vitamin d but heck I'm already tired of the pills and forgetting them. . .

 

[FIREchief]

Taking Vitamin D pills is a whole lot healthier than spending time in the sun. Just sayin...

 

[sengsational]

How many medical studies are "just sayin" about? I presume you are speaking from some informed position concerning melanoma risk?

Relationship between sun exposure and melanoma risk for tumours in different body sites in a large case-control study in a temperate climate - PMC

A melanoma case-control study was conducted to elucidate the complex relationship between sun exposure and risk. 960 population-ascertained cases, 513 population and 174 sibling controls recruited in England provided detailed sun exposure and ...

pmc.ncbi.nlm.nih.gov

That article doesn't lead me to dive away from the sun. Do you have a more convincing one?

Here's a link to an article referencing some studies about positive health effects of sun exposure: Sunlight: Optimize Health and Immunity (Light Therapy and Melatonin) - Medcram Blog That's from an MD and practicing clinician. He's got videos on YouTube for training medical professionals under the "MedCram" moniker. Several are about positive effects of sunlight and being outside.

 

[reneeh63]

How many medical studies are "just sayin" about? I presume you are speaking from some informed position concerning melanoma risk?

Relationship between sun exposure and melanoma risk for tumours in different body sites in a large case-control study in a temperate climate - PMC

A melanoma case-control study was conducted to elucidate the complex relationship between sun exposure and risk. 960 population-ascertained cases, 513 population and 174 sibling controls recruited in England provided detailed sun exposure and ...

pmc.ncbi.nlm.nih.gov

That article doesn't lead me to dive away from the sun. Do you have a more convincing one?

Here's a link to an article referencing some studies about positive health effects of sun exposure: Sunlight: Optimize Health and Immunity (Light Therapy and Melatonin) - Medcram Blog That's from an MD and practicing clinician. He's got videos on YouTube for training medical professionals under the "MedCram" moniker. Several are about positive effects of sunlight and being outside.

...and he makes just as many (if not more) references to "light therapy"...:
"He refers to this study on the efficacy of light therapy in the treatment of mood disorders, and this study that supports the efficacy of midday bright light therapy for bipolar depression. He then mentions this article which covers the positive effects of artificial dawn and morning blue light on daytime cognitive performance, well-being, cortisol, and melatonin levels."

Doesn't have to be sunlight and the accompanying radiation to get many of the benefits of "light". I've had SAD for as long as I can remember - adding skylights and replacing heavy window treatments with translucent shades make a huge difference, as well as sitting in front of high lumen lights for a half hour in the morning. No skin damaging direct sunlight necessary. Vitamin D3 for the rest of the healthy effects.

 

[FIREchief]

I presume you are speaking from some informed position concerning melanoma risk?

Do you have a more convincing one?

Yes. I have had melanoma. Is that enough? I wouldn't wish that trauma on anybody. Cool?

 

[sengsational]

Yes. I have had melanoma. Is that enough? I wouldn't wish that trauma on anybody. Cool?

I imagine that was no fun. I have a history of sporadic sunburn, as I imagine most of us do, because the danger wasn't known and disseminated when we were younger. If I knew what I know now, I would guide my younger self to protect my skin, my hearing, lots of stuff. I've had suspicious moles removed, no big deal, but if you let one go, it becomes a very big deal.

 

[latexman]

Yes. I have had melanoma. Is that enough? I wouldn't wish that trauma on anybody. Cool?

Me too. First time/scare in 2005. Since then, I get a full body scan by my dermatologist at a frequency he/she recommends, but at least once a year. Lately I’ve been using a Mohs surgery skin center. With skin cancer, prevention and early treatment is essential! 70 SPF Neutrogena, wide brim hats, long sleeve shirts, and long pants are my friends!

I hope you do something similar.

 

[FIREchief]

Me too. First time/scare in 2005. Since then, I get a full body scan by my dermatologist at a frequency he/she recommends, but at least once a year. Lately I’ve been using a Mohs surgery skin center. With skin cancer, prevention and early treatment is essential! 70 SPF Neutrogena, wide brim hats, long sleeve shirts, and long pants are my friends!

I hope you do something similar.

Absolutely. Fortunately, my melanoma was completely removed. How do I know this? Because it was over 40 years ago and dermatologists constantly confirm that if it wasn't, I would be dead long ago. Mid-twenties and visiting a new PCP. I asked about a spot on my arm. He told me to stay put. A while later he returned with a dermatologist who worked in the same building. Long story short? They didn't let me leave before taking a core out of my arm and putting in stitches. This was a spot about 1/8" in diameter. Before the first stitches were ready to be removed, they had me back to excise more flesh. That one left a scar to this day with about a half dozen stitches on the surface and five dissolving stiches deeper in. All I knew about melanoma was from reading the brochures in the doctors office while waiting for the second procedure. They scared the crap out of me, leading me to believe that I was on the road to near term death. Most aggressive form of cancer known to man.

So yes, like you I avoid the sun at all costs. Dermatologist at least once a year and I have his bat-phone number to get in immediately if I'm scared. I've only used that once. Fortunately, it was a false alarm. He's very thorough. Looks down my throat and looks up my.....address. (sorry, Benny Hill). I've had so many things cut off in the name of caution over the decades that there isn't much left to examine. Long hair. Wide rim hat. SPF50 long sleeved swim shirts. 50SPF on any remaining exposed skin.

So, I'll repeat my original point. If a person needs to increase Vitamin D, take the dang pills and stay the heck out of the sun! Unfortunately, even family members may not listen to us. All we can do is try.

 

[Flyfish1]

My wife just bought some Prevagen for us and I was surprised to see that it has 50 mcg of Vit D , or 2000 IU. You can take too much of the stuff, so just look at the other supplements as well.

 

[badatmath]

As expected doctor's staff intercepted my message and dismissed it as doc its out of office . . . like the question could not be answered when they returned?

All this sun talk reminded me how many hours I spent in tanning beds when I was young. . .. . . little did I know I was frying myself . . . no issues yet but I'm sure my skin would be nicer without the damage.

 

[Fahshah]

I’m now taking 7,000iu of D3 plus 200 mcgs of K2 twice a day. (14,000iu D3 & 400mcg K2/day). That’s up from 12,000iu & 400mcg/day in January. My D level dropped to 70.8ng/ml at my annual blood draw/physical. I added D3/K2 to my diet in March of 2020 raising the level from the low 30’s to the low 80’s. Prior my level ranged 28-35 going back to 2002.

 

[Fahshah]

Regarding skin cancer. I grew up on a lake. Our sunblock was a t-shirt and staying in the water until we had a tan. Did we get a burn? Yes, to some degree every year. In 2010 I started to go to a dermatologist. I think my PCP recommended it. So twice a year I went. It seemed every time I went he found something to cut or freeze. Thanks to Covid I started a daily regimen of vitamins/supplements. In 2021 I started taking Ivermectin for my Covid infection, PSc and as a general preventative. I also switched to a non-chemical based sun block using it only sparingly at the beginning of the spring season until a base tan was developed. My dermatologist has given me a clear bill the last two years. On the other hand my Dad died of Merkel Cell cancer after 10 years of hiding from the sun and putting +50SPF sun block on at least twice a day. He also went to a dermatologist for years having spots cut/froze off ever year. I’ve come to the belief that it’s all the chemicals in our diets and creams we apply to our skin. But each person must follow their own path/belief.

 

[Koolau]

Just had a biopsy on my bald spot. Hoping for negative results. My dermatologist did congratulate me for my obvious good sun care - I look out of place here in the Land of Ever Summer. Basically I just stay out of the sun and/or cover up.

 

[brett]

I take the amount that my physician recommends.

 

[Koolau]

I take what my physician recommends.

Agree. We pay a LOT to our doctors to tell us what meds to use. Why would we ignore their advice? If we don't trust them, then we should probably find a different doctor.

I DO read up on any conditions I have and THEN discuss them with the doctor. I've actually changed my doctors' minds on occasion when I've asked the right questions. So doctors aren't gods and they don't know everything and they are imperfect. SO we need to be our own advocates. BUT simply deciding to ignore their treatment advice seems foolish to me but YMMV.

 

[MichaelB]

Agree. We pay a LOT to our doctors to tell us what meds to use. Why would we ignore their advice? If we don't trust them, then we should probably find a different doctor.

+1

 

[Fahshah]

Yes, you are paying a lot to your doctors and getting their best advise/recommendations!

 

[badatmath]

Except my doctor didn't recommend an amount. . .

I was mostly curious if anyone had a doctor tell them to shoot for a "high" level for the sake of being "optimal" instead of merely "not deficient". When I retest I will ask what we are shooting for and I assume the answer will just be "above x" where x was the floor of the "normal" range. I've forgotten what "normal" was but IIRC it was pretty wide.

I am fine with getting in range I hate taking it anyway.

 

[Fahshah]

If I remember correctly, before 2021, my PCP listed a level of 20ng/ml-30ng/ml. At least this what the UMass hospital group was using for numbers. Then about 2022, at my next annual check up, the range changed to 30ng/ml-80ng/ml. I don’t know why it changed and I didn’t think to ask. I started adding 5,000iu/daily in late 2020. My D blood level was 64ng/ml in the fall of 2021.

 

[HFWR]

I was taking extra D3 a couple days a week, partially post surgery, and to supplement it being winter and me being older.

Next blood test, calcium came in high. I reduced the D, as it could increase serum calcium. Next visit, MD checked D levels, which turned out to be slightly low normal. Calcium back to normal as well…

 

[RetiredHappy]

I was taking extra D3 a couple days a week, partially post surgery, and to supplement it being winter and me being older.

Next blood test, calcium came in high. I reduced the D, as it could increase serum calcium. Next visit, MD checked D levels, which turned out to be slightly low normal. Calcium back to normal as well…

You need to take Vitamin K2 when you take D3 supplement to lock the calcium into the bones. Otherwise the calcium will calcify your arteries.