Vitamin D Optimization
Supplementation · easy · 1 min/day (supplement) + quarterly blood test
What is Vitamin D Optimization?
Consensus of 48 international vitamin D researchers recommends serum 25(OH)D levels of 40-60 ng/mL (100-150 nmol/L) for optimal health and reduced all-cause mortality. Most adults need 5000-8000 IU/day to reach this range. Levels above 40 ng/mL are associated with reduced all-cause mortality. Each 1000 IU increases blood levels by approximately 10 ng/mL.
Is there evidence for it?
EVIDENCEstrong — levels ≥40 ng/mL associated with reduced all-cause mortality; deficiency linked to osteoporosis, immune dysfunction, cancer risk, depression, and cardiovascular disease; dose-response well-characterized
How do you do Vitamin D Optimization?
- 1.Get serum 25(OH)D tested; if below 40 ng/mL, begin supplementation immediately
- 2.Take 5000-8000 IU vitamin D3 daily with a fat-containing meal; if severely deficient (<20 ng/mL), use loading protocol: 50,000 IU/week for 8 weeks
- 3.Add vitamin K2 (MK-7 form, 100-200 mcg/day) to direct calcium into bones and away from arteries
- 4.Retest at 3 months; maintenance dose is typically 3000-6000 IU/day once levels reach 40-60 ng/mL
- 5.Get 15-30 minutes of midday sun exposure when possible (without burning) to supplement oral dosing with natural production
How long does it take?
1 min/day (supplement) + quarterly blood test.
Is it hard to start?
easy.
Source: GrassrootsHealth (48-researcher consensus); NIH Office of Dietary Supplements; Endocrine Society guidelines
supplementation · vitamin-D · biomarkers · bone-health · immune · anti-inflammatory
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