I just had my Vitamin D blood level checked. I took about 10K of Vitamin D3 supplements during the Spring and Winter and sometimes now when I don't get enough midday sun. I try to get sun exposure for about 30 min to an hour a day at least, more on weekends during the mid day sun. I have a pretty serious farmers tan and then a less impressive torso tan. I don't do sunscreen. My Vitamin D, 25-Hydroxy blood level was 69.1 ng/mL. From what I understand that's pretty optimal. I am interested in how the rest of the paleosphere stacks up?
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I love vitamin D, a potent hormone, but one has to be careful of exceeding biological thresholds that may not be sustained via evolutionary negative and positive feedback hormone loops... e.g. when we use supplements we can easily over do it. This can happen with creams such as bioidentical hormone therapy as well.
Here is a neat study in post-menopausal women with osteopenia/-porosis on vitamin D 5000 IU daily. It took nearly 6-12 mos to achieve a normal level -- gradual people can accumulate fat-soluble vitamin D.
There are a variety of factors that cause low vitamin D -- gut dysbiosis, gluten damage, gluten/lectins preventing P450 liver vitamin D activation, age-related decreased liver function, dark toned skin, northern latitudes, vitamin D SNP polymorphisms, etc. Perhaps why these women took so long to increase vitamin D from 20 to 50 ng/ml was because of the above factors.
Anyhow -- watch the D -- it accumulates over time. ZRT labs and grassroots.org sell self-home testing kits. Cheap and easy. Also most conscientious physicians/practitioners will order for you via insurance if you ask.
I bring this up because the signs and effects of toxicity are the signs and effects of hormone deficiency.
I've been taking 10,000 IU/day for the last two months, and my blood level is 78 ng/mL. I'm 5'6", 150 pounds, female, 47 years old. I get almost no sun at all, even on weekends; my life pretty much unfolds in buildings, which is why I started taking such high doses.
One of the benefits seems to be that my severe asthma has gone into near total hiding; I've used my rescue inhaler a total of five times since I started taking the supps. (That may sound like a lot, but I had been using it several times a week, and sometimes daily -- sometimes even multiple times daily -- for many years before that.)
In January 2009, my 25(OH)D level was 8.3 ng/mL. Wowza! My doc had me supplement with a massive dose (800,000 IUs) of D2 and that got my level up to 35.3 ng/mL by May. Other than sun exposure over the summer, I did no D3 supplementation through September 2009 and my levels dipped to 24.4 ng/mL.
From September '09 to January '10, I took 10k IUs daily. This brought my level up to 115 ng/mL. At that point, I reduced my supplementation to 5k IUs daily regardless of sun exposure. I just had blood drawn this AM and will know what affect this level of supplementation will have on my 25(OH)D level.
Let me add: In previous years, I'd try to get some sun to tan, etc, but I'd burn pretty easily. This year? Not a drop of sunscreen or sunblock. I'm tanning easily and do not burn regardless of the amount of time I spend in the sun.
Edit Forgot to mention that I'm 6'1" and 240 pounds.
My level was at 49 before any supplementation (on a mostly-paleo regime with lots of dairy fat), and then after a year's worth of supplementing with roughly 2500IU/day (in oil-filled capsule form), the lab work from my recent physical came in at 68. I've been trying to decide whether to bother continuing to supplement regularly given what my number used to be, and given the recent uncertainty about levels higher than 50. Any thoughts?
As a side note, I've had huge success taking megadoses of D -- sometimes up to 40,000IU a day, spread out -- for a few days when I show symptoms of a cold. I can knock the minor symptoms out and end up not getting sick at all. Anyone else? I've had so much success with this, and it's so valuable to avoid catching a cold, that I really hope no one has evidence that this is truly bad for me. :-)
At my last physical, my level was 39. I was surprised at first, because I spend time in the sun every day. After listening to a couple of Jimmy Moore podcasts (Art Ayers), I am no longer surprised: I am still struggling with inflammation and this, apparently, decreases the body's ability to make serum D levels.
I guess I'll be working on my inflammation problem.
(I realize I may have stated this wrongly, but my expertise is education, not medicine, etc. Be nice.)
OMG my level is 10 ng/ml! I'm taking Supplemental D3 three times a day, but it's so hard! i tend to forget a lot, uhhh but i got to do it! My bones ache like crazy, i have bruises all over my legs(idk if it has to do with the Vitamin D deficiency to be honest), and i'm always tired! im 20yrs old! i should not be tired :). BTW: I'm 5'8 weight 130lbs, i'll be having my next Vitamin D labs in about 2 months. I hope i improve :)
This is my level with no supplements, living in northern Canada half the year and Mexico during the winter months. I do not wear sunscreen.
Bone Markers Vitamin D, 25-Hydroxy 92 (Ideal range is 75-150 nmol/L) This is the test of choice to assess Vitamin D status when indicated. Testing asymptomatic patients at low risk of deficiency is not usually required in view of the safety and low cost of supplementation. <25: deficient 25-74: insufficient >200: toxic Total 25-OH Vitamin D represents the sum of 25-Hydroxylated Vitamin D2 and Vitamin D3 species. New reference range effective August 20, 2010****
I am 5'8", 148 lbs. I supplement 2,000 IU once a week in the summer and a little more in the winter. I probably get 120 minutes of a direct sunlight a week. My current D levels are around 75 ng/mL.
30-50ng/ml is optimal. Your number is well-above what is known to be optimal, though it is well-below any sort of toxicity (so don't be worried). I would reduce your intake sufficiently to get your levels below 50ng/ml.
6'0", 185 lb male, 5000 IU of D3 a day, was 67 ng/mL as of a few weeks ago. Note that I am fair-skinned, live well north, and sunburn easily; I probably get a lot less unprotected sun-time than many of you.
I am taking 2,000 IU of D3 5 to 6 times a week (yes, I forget once in a while) and after 6 or 8 months, my level was at about 48 ng/mL. I am 114lbs for 5"4.
To Grace, I do not believe that D (it's not like iron) accumulate with time, otherwise we wouldn't have seasonal fluctuations.