Yarrum asked
I'm on the last lot of capsules of Vitamin D3 capsules for vitamin D deficiency, taking 40,000 IU once per week for 7 weeks. So that I don't become deficient again, how much Vitamin D should I take daily? I'm from Yorkshire (UK) where the sunlight isn't as good as it is in the south of England and I work in an office so not a lot of natural light. I'm also taking St Johns Wort extract 370mg daily for low mood and anxiety.
Answer
After you complete the 7 weeks of high-dose vitamin D, it is recommended to get 1,500 – 2,000 IU vitamin D every day through your diet and supplement sources.
Vitamin D Deficiency
There are many reasons why people become deficient in vitamin D such as:
- Not getting enough sunlight
- Always wearing sunscreen or protective clothing
- Having darker skin
- Not absorbing vitamin D because of stomach problems
- Being obese
- Being an older adult
There is no set amount of sunlight that everyone is supposed to get every day. Getting sunlight on the arms and legs for 5 to 30 minutes twice a week has been suggested but getting too much sun is known to cause unwanted effects like burns, wrinkles, and skin cancer. For this reason, vitamin D supplements are recommended for people who are deficient rather than trying to increase sun exposure.
You can also get vitamin D from food. Three ounces of tuna has about 150 IU, one egg has about 40 IU, and there are many foods that have had vitamin D added to them like milk, orange juice, yogurt, cereals, etc. The amount of vitamin D in food can be found on the nutritional label or easily looked up online.
Vitamin D Supplementation
Vitamin D is relatively safe, so you really don’t have to worry about getting too much (unless taking extreme doses for long periods of time). Getting too little is generally more of a concern. For example, it is known that it is safe to take 10,000 IU every day for 5 months but taking this much would be a waste of money when lower doses can be used for maintenance therapy.
Since you were deficient, you should take 1,500 – 2,000 IU vitamin D every day through your diet and supplements rather than trying to get more sunlight. There are many vitamin D supplements available over-the-counter. If you feel you are getting at least 500 – 1,000 IU of vitamin D every day from your diet, then a 1000 IU per pill product would be appropriate (and may be cheaper than higher dose products).
If you are getting less than 500 IU every day, a 2,000 IU per pill would be best to prevent you from becoming deficient. You should follow-up with your primary care provider 3-4 months after you started your 7 weeks of high dose vitamin D3 to make sure your levels are normal.
