2

votes

How much vitamin D?

Answered on August 19, 2014
Created March 18, 2013 at 4:42 AM

I've noticed that a few here supplement with Vitamin D. The curious thing it that they're taking megadoses of it (much higher than the RDA).

What's the paleo justification for this? How would our ancestors have had such a high dose of D3? And what is the benefit?

Thanks.

Medium avatar

(39831)

on March 19, 2013
at 04:39 AM

Actually, it was: http://link.springer.com/article/10.1007%2Fs00394-012-0421-6?LI=true That 115 converts to like 46ng/ml.

Medium avatar

(39831)

on March 19, 2013
at 04:37 AM

Are you sure that isn't nmol/L?

3eca93d2e56dfcd768197dc5a50944f2

(11697)

on March 19, 2013
at 04:30 AM

Kuiper mentioned in his talk that he blood-tested African tribe people and they had anywhere between 50 ng/ml and 120 ng/ml, with more people been at the 100 ng/ml range. However, these people get a lot of UVB too, which might be part of the puzzle.

782d92f4127823bdfb2ddfcbcf961d0e

(5231)

on March 18, 2013
at 11:13 PM

Travis, thanks much.

Medium avatar

(39831)

on March 18, 2013
at 08:15 PM

10K exceeds how much you need in a day no matter what. Once your bodyfat storage capacity is maxed out, it will start to pool in your blood and possibly result in hypercalcemia. I think even with your described diet you would be low on preformed vitamin A. I'd wager your intake is something like 1-2K IU of A, assuming some beta-carotene conversion (though many are genetically poor converters). Obviously liver is the best route but if you can't stomach it, consider taking a preformed vitamin A supplement a couple times a week. The hard cheese and egg yolks should cover K2.

366c23d69eadce094a2b22299c58a424

(2988)

on March 18, 2013
at 08:05 PM

Totally agree w/ 2nd paragraph. Chris Masterjohn has some excellent articles on the subject of D + A + K2 over at the Weston Price website.

782d92f4127823bdfb2ddfcbcf961d0e

(5231)

on March 18, 2013
at 07:53 PM

Travis, could you please expound a little on your last paragragh? I started taking 10K IU/day after being diagnosed with osteoporosis a year and a half ago by DEXA. My D level was measured at 86ng/ml last fall. I take Mg and Ca and eat plenty of orange roots and tubers, hard cheeses and eggs for my other vitamins. Is 10K too much? TIA.

Ce41c230e8c2a4295db31aec3ef4b2ab

(32556)

on March 18, 2013
at 05:14 AM

Lots of info at www.vitamindcouncil.org

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6 Answers

5
1963db946ae415764d9044222fbf4c5b

on March 18, 2013
at 12:43 PM

The RDA is too low.

1
Medium avatar

on March 18, 2013
at 07:07 PM

Since equatorial hunter-gathers generally have a serum 25(OH)D level around 50ng/ml, I'm assuming that that's a fairly safe target. The human body supposedly uses 2-3K IU a day, so I take 2K IU a day during the winter and get the rest from sardines and egg yolks. I took 4K IU last winter and ended up at 90ng/ml. I felt like that was excessive for me, though some have reported a resolution of existing health issues at levels that high. I think most ought to err on the side of caution.

One thing to keep in mind, however, is that vitamin D sufficiency seems to exacerbate existing insufficiencies in vitamins A and K2 as well as magnesium insufficiency. I would argue that it's more dangerous for the average person to supplement with vitamin D3 in isolation than it is for them to do nothing at all since they'll likely double their calcium absorption and will increase their serum calcium level (at least postprandially) .

782d92f4127823bdfb2ddfcbcf961d0e

(5231)

on March 18, 2013
at 11:13 PM

Travis, thanks much.

782d92f4127823bdfb2ddfcbcf961d0e

(5231)

on March 18, 2013
at 07:53 PM

Travis, could you please expound a little on your last paragragh? I started taking 10K IU/day after being diagnosed with osteoporosis a year and a half ago by DEXA. My D level was measured at 86ng/ml last fall. I take Mg and Ca and eat plenty of orange roots and tubers, hard cheeses and eggs for my other vitamins. Is 10K too much? TIA.

Medium avatar

(39831)

on March 19, 2013
at 04:37 AM

Are you sure that isn't nmol/L?

Medium avatar

(39831)

on March 18, 2013
at 08:15 PM

10K exceeds how much you need in a day no matter what. Once your bodyfat storage capacity is maxed out, it will start to pool in your blood and possibly result in hypercalcemia. I think even with your described diet you would be low on preformed vitamin A. I'd wager your intake is something like 1-2K IU of A, assuming some beta-carotene conversion (though many are genetically poor converters). Obviously liver is the best route but if you can't stomach it, consider taking a preformed vitamin A supplement a couple times a week. The hard cheese and egg yolks should cover K2.

366c23d69eadce094a2b22299c58a424

(2988)

on March 18, 2013
at 08:05 PM

Totally agree w/ 2nd paragraph. Chris Masterjohn has some excellent articles on the subject of D + A + K2 over at the Weston Price website.

Medium avatar

(39831)

on March 19, 2013
at 04:39 AM

Actually, it was: http://link.springer.com/article/10.1007%2Fs00394-012-0421-6?LI=true That 115 converts to like 46ng/ml.

3eca93d2e56dfcd768197dc5a50944f2

(11697)

on March 19, 2013
at 04:30 AM

Kuiper mentioned in his talk that he blood-tested African tribe people and they had anywhere between 50 ng/ml and 120 ng/ml, with more people been at the 100 ng/ml range. However, these people get a lot of UVB too, which might be part of the puzzle.

1
782d92f4127823bdfb2ddfcbcf961d0e

on March 18, 2013
at 05:57 PM

I live in place that I will never get optimum sun exposure regardless of how little I wear (Iowa) even at the height of summer. By taking vitamin D3 supplements I've had the benefit of never getting sick with colds or the flu.

1
800e726cb5dff569fd8edf604c3e2793

on March 18, 2013
at 04:59 PM

You don't have to take vitamin D supplements if you run around naked in tropical climate.

On the other hand, if you spend you day in the office AND tend to wear clothes when venturing outside... X-D

1
1f83546ea1d503575f562e7146fe7709

(78)

on March 18, 2013
at 02:54 PM

I believe 20 minutes full body exposure (unprotected by sunscreen or clothing) in ideal conditions can allow the body to produce 10,000+ IU. This is going to vary quite a lot though. Actual size and age of the individual, their skin colour (how tanned they are already) would all effect the numbers, as would time of day and location on the earth.

0
089dd41b18fbb95ebb5347cded708d98

(5635)

on March 19, 2013
at 01:38 AM

i take super doses because my absorption sucks. i also don't go outside much unless it's the summer. i read in the paleo solution by robb wolf that our ancestors easily got up to 20,000 iu of Vit D a day.

my level was at 44 a few months ago. i started sublingual 10,000 iu Vit D a day and now it's 74. i'm super pleased.

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