Again, you want the blood concentrations to be around 40-50 ng/mL.
The best way to truly know how much you should take is to routinely get tested for vitamin D concentrations in the blood. However, how much you should take depends on many factors, such as your body weight, age, genes, how much sun exposure you get each day, etc.Īlso, you should probably take more during winter than during summer since in the summer you are getting more of the vitamin from sun exposure. While this amount should be enough to prevent symptoms of severe deficiency, it is unlikely to help most people get to the optimal blood levels of vitamin D.įor an average person without a severe deficiency, 2000-3000 IU a day is usually the best amount to take. The RDA (recommended daily allowance) for vitamin D is 400-800 IU. Unfortunately, only around 70-80% of people in developed countries don’t have sufficient levels of vitamin D, which is why supplements are so important. Even more specifically, 40-50 ng/mL appears to be the optimal blood concentration for most people. The sweet spot is somewhere between 30-60 ng/mL (nanograms per milliliter).
Since too much vitamin D can be just as problematic as too little, we want to achieve a sweet spot that allows us to have enough vitamin D in the bloodstream but not too much. This is the most important rule to follow. However, if you wish to find out what dose is optimal for you, we need to look into it more deeply and determine the best dose for each individual vitamin.Īs for vitamin D3, you want to take an amount that will help you reach the optimal level of vitamin D in the blood. To give a very simplified answer, 2000-3000 IU per day of vitamin D and 100-200 mcg of vitamin K2 MK7 are a great amount for most people to take.
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