How much vitamin D a day should I take?

[marlesip]

I know that a dosage of 2000-5000 ME vitamin D per day suppresses the activity of FGF23 (fibroblast growth factors) which is one of the main regulators of growth plates closure. So it is a good way to close growth plates later. However, d3 overdose (greater than 5000ME, accelerates growth plate closure. Because of the opposite action, on the contrary they express FGFs).

In addition to vitamin d supplements, I eat 5-6 eggs a day, eat a lot of cottage cheese, am outside a lot (but it's winter), I'm pale-skinned and live in eastern Europe. According to recent tests, my vitamin D is normal (60 ng/mL).

So, how much vitamin D should I take per day to maximize bone growth at puberty (I'm 16) and to maximize testosterone?

 

[Corpuscula]

I know that a dosage of 2000-5000 ME vitamin D per day suppresses the activity of FGF23 (fibroblast growth factors) which is one of the main regulators of growth plates closure. So it is a good way to close growth plates later. However, d3 overdose (greater than 5000ME, accelerates growth plate closure. Because of the opposite action, on the contrary they express FGFs).

In addition to vitamin d supplements, I eat 5-6 eggs a day, eat a lot of cottage cheese, am outside a lot (but it's winter), I'm pale-skinned and live in eastern Europe. According to recent tests, my vitamin D is normal (60 ng/mL).

So, how much vitamin D should I take per day to maximize bone growth at puberty (I'm 16) and to maximize testosterone?

whered u get the first info

 

[marlesip]

whered u get the first info

Role of FGF/FGFR signaling in skeletal development and homeostasis: learning from mouse models - Bone Research

Mouse models are revealing new insights into the roles of fibroblast growth factor (FGF) in human bone development and skeletal diseases. In a review article, Lin Chen and colleagues from the Third Military Medical University in Chongqing, China, highlight the many essential roles that FGFs, a...

www.nature.com

The effect of vitamin D on fibroblast growth factor 23: a systematic review and meta-analysis of randomized controlled trials - PubMed

The phosphaturic hormone fibroblast growth factor 23 (FGF23) is a risk marker of cardiovascular and all-cause mortality. We therefore aimed to synthesize the evidence for the effect of vitamin D administration on circulating FGF23 concentrations. We performed a systematic review and...

pubmed.ncbi.nlm.nih.gov

However, there is not much research that proves what I wrote above. Therefore, it should not be taken as 100% reliable information. And based on the two studies I cited above, we can only conclude that FGF has an indirect effect, rather than a direct,on growth zone closure.

When FGF levels decrease, the rate of chondrocyte division and differentiation slows down. This leads to slower bone growth and consequently later closure of growth zones.
Source:
Colvin, J. S., Bohne, B. A., Harding, G. W., McEwen, D. G., & Ornitz, D. M. (2002). Skeletal overgrowth and deafness in mice lacking fibroblast growth factor receptor 3. Nature genetics, 12(4), 390-397.

 

[marlesip]

bump

 

[Underdog9494]

Have you tried going the fuck outside

 

[KB_maxxer]

RAW milk, eggs, you Will have enought vit D, if you eat fish also you are set

 

[darodcel]

No more than 5000 IU, after that it's just overkill and a waste of money. Honestly 2500-4000 IU is completely fine