How Much Vitamin D Do I Need? SURPRISING

Summary

In this video, the speaker addresses the common question of how much vitamin D we should take daily, highlighting confusion around the conversion between supplement units (IUs) and blood measurements (ng/mL). They explain the discrepancy between recommended vitamin D levels and actual blood concentrations, suggesting that many people need more than the standard 400-800 IU daily. With absorption rates varying and other barriers like gut health and inflammation, the speaker recommends taking at least 10,000 IU daily along with sun exposure to meet vitamin D requirements, emphasizing its importance for immune health, mood, and bone strength.

Takeaways

• 😀 Vitamin D is essential for a healthy immune system, mood, inflammation control, and bone health.
• 😀 Healthy adults typically need about 2000 IUs of vitamin D per day, especially if they get little to no sun exposure.
• 😀 Some experts recommend 400 to 800 IUs of vitamin D per day for general health.
• 😀 Vitamin D supplements are measured in International Units (IUs), but blood levels are measured in ng/mL (nanograms per milliliter).
• 😀 The optimal concentration of vitamin D in the blood is between 40 to 60 ng/mL.
• 😀 A person with a blood level of 20 ng/mL is considered deficient, but that corresponds to about 4000 IUs in total vitamin D in the body.
• 😀 To normalize blood levels, a person may need between 8000 to 9000 IUs of vitamin D, which is more than the standard recommended dose.
• 😀 Only 60-80% of the vitamin D from supplements is absorbed by the body, which may affect how much is needed to reach optimal blood levels.
• 😀 People with conditions like gut issues, insulin resistance, obesity, or a history of inflammation may have difficulty absorbing vitamin D.
• 😀 To ensure adequate vitamin D levels, it is recommended to take at least 10,000 IUs of vitamin D daily, especially if you are deficient.
• 😀 Despite recommendations, the majority of the population is still vitamin D deficient, which can negatively affect overall health.

Q & A

What is the recommended daily intake of vitamin D for healthy adults?

The Vitamin D Council recommends 2,000 IUs (International Units) per day for healthy adults, especially if they are getting little to no sun. Other experts suggest 400 to 800 IUs per day.

Why is there confusion between the units used for measuring vitamin D supplements and blood levels?

Vitamin D supplements are measured in International Units (IUs), but blood levels are measured in nanograms per milliliter (ng/mL), which can make it difficult to determine the right dosage based on blood test results.

What is the optimum blood level of vitamin D?

The optimum blood concentration of vitamin D is between 40 to 60 ng/mL.

What does a blood level of 20 ng/mL indicate, and how does it relate to vitamin D intake?

A blood level of 20 ng/mL is considered low, but when converted to International Units, this corresponds to about 0.8 IUs per milliliter of blood. An average person has about 4,000 IUs of vitamin D in total, even with this low blood level.

How much vitamin D should an average person aim to take daily?

An average person should aim for at least 10,000 IUs of vitamin D daily, according to the speaker, to meet their body’s minimum requirements for optimal health.

Why might someone not absorb 100% of the vitamin D they take in supplement form?

Estimates show that most people absorb only 60% to 80% of the vitamin D from supplements, even when taking vitamin D3. Factors such as gut health, age, and other medical conditions can affect absorption rates.

What factors can reduce the absorption of vitamin D from supplements?

Factors such as inflammation, lack of a gallbladder, gut damage from antibiotics, older age, insulin resistance, and obesity can all reduce the body’s ability to absorb vitamin D effectively.

What role does vitamin D play in the body?

Vitamin D is essential for immune function, maintaining healthy mood, controlling inflammation, and supporting bone and tooth health.

How much vitamin D is considered optimal in terms of blood levels, and how does this compare to recommended supplement intake?

To achieve the optimal blood levels of 40-60 ng/mL, you would need about 8,000 to 9,000 IUs of vitamin D. However, the recommendations for supplement intake are often much lower, which doesn’t align with the actual amounts needed in the body.

What can you do in addition to taking supplements to meet your vitamin D requirements?

In addition to taking supplements, it’s beneficial to get some sun exposure, as the body naturally produces vitamin D when exposed to sunlight.