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I keep seeing threads asking if it is okay to take a certain amount of Vitamin D daily or how to fix a deficiency. This post will explain that and a few more important points.
WHAT IS VITAMIN D
Vitamin D is not actually a vitamin but a prohormone. Humans can produce it through sunlight exposure, but modern life keeps people indoors most of the time. Sunscreens block Vitamin D production completely. Deficiency is extremely common.
WHY VITAMIN D MATTERS
Vitamin D is responsible for over 2000 processes in the body. It is crucial for
- strong bones
- immune system function
- brain and nerve health
- heart and circulation
- mineral balance
Low Vitamin D levels are linked to a higher risk of cancer, heart disease, multiple sclerosis, flu, diabetes, depression, autism and more.
Signs of Deficiency
If you feel tired, have low energy, depression especially in winter, poor sleep, muscle twitches, cramps, frequent infections or bone issues, get your Vitamin D tested.
HOW TO CHECK IF YOU ARE DEFICIENT
You can either do an online test or get a 25 OH Vitamin D blood test at a lab or doctor. Important: test 25 OH, not 1,25 OH.
MAGNESIUM
Vitamin D needs magnesium to work properly. If you take D3 without magnesium, you can end up with symptoms like muscle cramps, anxiety, bad mood and poor sleep.
Recommendation: 800 mg elemental magnesium daily. Spread intake across the day. Increase slowly until mild diarrhea appears then cut back slightly.
BEST MAGNESIUM FORMS
- Magnesium glycinate: best tolerance
- Magnesium malate: good for energy
- Magnesium chloride: good absorption also through skin
- Avoid magnesium oxide: poor absorption
VITAMIN K2
Vitamin K2 is not needed for Vitamin D to work but it complements it.
Vitamin D increases calcium levels, Vitamin K2 ensures the calcium goes into bones and not into arteries.
Use MK7 form, all trans type.
OTHER IMPORTANT COFACTORS
- Calcium: needed if diet is very low in it. Target around 1000 mg daily.
- Vitamin A: important for Vitamin D receptors.
- Zinc: helps Vitamin D receptor function.
TARGET BLOOD LEVEL
Aim for 90 to 100 ng/ml 25 OH Vitamin D.
Below 30 ng/ml = deficient.
Above 70 ng/ml = good.
Above 100 ng/ml = optimal especially if dealing with health issues.
HOW TO CALCULATE YOUR DOSAGE
Use a tool like the Melz calculator to find out how much you need to reach your goal. You need your weight, current blood level and your target.
https://www.melz.eu/index.php/de/formeln/vitamin-d-substituierung (translate to English)
WHEN TO DO THE SECOND BLOOD TEST
Do a new blood test after 4 months of steady maintenance dose. Not earlier.
Make sure again you measure 25 OH Vitamin D and not 1,25 OH.
Summary
Fixing a Vitamin D deficiency is simple if you do it right.
- Always use magnesium and K2
- Aim for 90 to 100 ng/ml
- Use blood tests to confirm
- Do not rely on doctors who say 30 ng/ml is enough
Disclaimer:
This is not medical advice. I am not responsible for anything you do with this information. Always do your own research.
WHAT IS VITAMIN D
Vitamin D is not actually a vitamin but a prohormone. Humans can produce it through sunlight exposure, but modern life keeps people indoors most of the time. Sunscreens block Vitamin D production completely. Deficiency is extremely common.
WHY VITAMIN D MATTERS
Vitamin D is responsible for over 2000 processes in the body. It is crucial for
- strong bones
- immune system function
- brain and nerve health
- heart and circulation
- mineral balance
Low Vitamin D levels are linked to a higher risk of cancer, heart disease, multiple sclerosis, flu, diabetes, depression, autism and more.
Signs of Deficiency
If you feel tired, have low energy, depression especially in winter, poor sleep, muscle twitches, cramps, frequent infections or bone issues, get your Vitamin D tested.
HOW TO CHECK IF YOU ARE DEFICIENT
You can either do an online test or get a 25 OH Vitamin D blood test at a lab or doctor. Important: test 25 OH, not 1,25 OH.
MAGNESIUM
Vitamin D needs magnesium to work properly. If you take D3 without magnesium, you can end up with symptoms like muscle cramps, anxiety, bad mood and poor sleep.
Recommendation: 800 mg elemental magnesium daily. Spread intake across the day. Increase slowly until mild diarrhea appears then cut back slightly.
BEST MAGNESIUM FORMS
- Magnesium glycinate: best tolerance
- Magnesium malate: good for energy
- Magnesium chloride: good absorption also through skin
- Avoid magnesium oxide: poor absorption
VITAMIN K2
Vitamin K2 is not needed for Vitamin D to work but it complements it.
Vitamin D increases calcium levels, Vitamin K2 ensures the calcium goes into bones and not into arteries.
Use MK7 form, all trans type.
OTHER IMPORTANT COFACTORS
- Calcium: needed if diet is very low in it. Target around 1000 mg daily.
- Vitamin A: important for Vitamin D receptors.
- Zinc: helps Vitamin D receptor function.
TARGET BLOOD LEVEL
Aim for 90 to 100 ng/ml 25 OH Vitamin D.
Below 30 ng/ml = deficient.
Above 70 ng/ml = good.
Above 100 ng/ml = optimal especially if dealing with health issues.
HOW TO CALCULATE YOUR DOSAGE
Use a tool like the Melz calculator to find out how much you need to reach your goal. You need your weight, current blood level and your target.
https://www.melz.eu/index.php/de/formeln/vitamin-d-substituierung (translate to English)
WHEN TO DO THE SECOND BLOOD TEST
Do a new blood test after 4 months of steady maintenance dose. Not earlier.
Make sure again you measure 25 OH Vitamin D and not 1,25 OH.
Summary
Fixing a Vitamin D deficiency is simple if you do it right.
- Always use magnesium and K2
- Aim for 90 to 100 ng/ml
- Use blood tests to confirm
- Do not rely on doctors who say 30 ng/ml is enough
Disclaimer:
This is not medical advice. I am not responsible for anything you do with this information. Always do your own research.
Last edited:
