About half of people taking vitamin D are still deficient, making them physically vulnerable and mentally fragile. Let’s fix that.
Around 137 million Americans are weak, even the ones who hit the gym. They’re frail and susceptible, even the younger ones. “Weak” in this case means their bodies have multiple systems operating below capacity: They have…
Weak muscles
Low testosterone
Limp libidos
Fragile bones
Puny immune systems
Higher cardiometabolic risks
Autoimmune problems
Reduced fertility
More depression
Wacky moods
Low motivation/energy
Crappy sleep
High pain sensitivity
Weird pronouns (probably)
What’s causing all these weak-sauce issues? Low vitamin D. More specifically, below 30 ng/mL as measured by a blood test.
Now for the plot twist: many of these folks are taking vitamin D supplements. So why are they still deficient? Several reasons, but here’s one we’ve known about since at least 2013 – most people are underdosing vitamin D3.
2000 IU is a puny dosage
Dr. Robert P. Heaney discovered over 13 years ago that 2000 IU of vitamin D3 was often insufficient to achieve the rock-bottom level of 30 ng/mL. Some results found that around 40-43% of study participants remained below this target even after supplementation.
What’s the best-selling dosage of vitamin D? 2000 IU or less. So, around half of all people taking vitamin D are still suffering from a deficiency. Research suggests that doses in the range of 4,000 to 5,000 IU daily are often needed to raise and maintain 25(OH)D levels above the 30 ng/mL threshold.
Underdosing isn’t the only problem
Other things can lead to poor vitamin D absorption and/or utilization:
Being chubby. Vitamin D is stored in fat cells. The more body fat you have, the more vitamin D is sequestered in that goo, making it less available to your body.
Being over 40. Vitamin D synthesis, absorption, and metabolism decline starting around middle-age.
Taking vegan vitamin D2 supplements. This can actually lower D3 levels.
Certain genetic issues. Seventeen gene variants affect how the body processes vitamin D. If you have a gene variant that affects that processing, you might be deficient even with plenty of sun and the right foods.
Here’s what to do
First, remember that 30 ng/mL is a bare minimal serum level that’s mostly about bone health. New guidelines suggest shooting for higher – 40-70 ng/mL.
Second, take 5000 IU daily. Yes, that’s perfectly safe. Heaney et al. published a risk assessment arguing that doses up to 10,000 IU/day showed no signs of toxicity in clinical trials, supporting the use of higher, more effective dosages.
Third, take solubilized vitamin D which self-emulsifies in the body and amplifies uptake. This helps overcome the problems associated with poor absorption and bioavailability. Biotest D Fix (Buy at Amazon) contains 5000 IU per softgel using this high-absorption formula. A single bottle lasts three months.
For more info, check out: Is there a best time to take vitamin D?
