The safe dose of vitamin D supplements to get most of the population to the optimal level is 2,000 i.u. a day, but the elderly and overweight may need more.
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After all that work plowing through the new science and the same 2,000 iu/day recommendation I made in 2011 remains.
If you missed the first two videos in this series, see:
• Do Vitamin D Supplements Help with Diabetes, Weight Loss, and Blood Pressure (
• Will You Live Longer if You Take Vitamin D Supplements? (
And I wrap up with:
• The Optimal Dose of Vitamin D Based on Natural Levels (
• The Best Way to Get Vitamin D: Sun, Supplements, or Salons? (
• The Risks and Benefits of Sensible Sun Exposure (
Have a question for Dr. Greger about this video? Leave it in the comment section at and he’ll try to answer it!
Image Credit: Peter Rosbjerg via flickr.
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2:35 you cannot send 1090 samples of the same sample. You have to partition the sample into 1090 samples first. Is it possible this graph is picking up that sampling distribution. This would mean that how you sample the same blood you get very different results rather than where you send the sample you get very different results.
If you want the true health benefits, 1000 IU/day is woefully unadeaquate. So is 2000 IU. If you exposed 25% of your body to direct sunlight for 30 minutes, the average light-skinned person would create about 5000 IU. Studies have shown that doses of 15000 IU do not cause toxciity in most people.
The RDA value of 600 IU was made based on the levels necessary to prevent illness, not to obtain the health benefits, which by the way were unknown when the RDA was set in the 1950s.
Everyone
I love this channel!
My dad, taking 5000 units a day… ended up with muscle weakness, bone pain, and lower back pain. After x-rays, and blood tests, he was advised to stop taking the supplement. He is now feeling much better. This has made me re-think supplements in general. For tens of thousands of years – human beings lived without supplements….only eating whole foods. I am going the food route.
If in poor health take 10000 IU of D3 AND 90mcg of K2 to send calcium into bone instead of arteries. If in good health, get plenty of sun, and research foods that contain K2. Beware of vegan bias. Best diet to eat is carnivore.
Sunlight b
2000 iu a day will barely increase your vitamin d. Its nowhere near enough
I needed to take 5000 IU to get it up, and it’s still a slow improvement. Will stay on 5000 IU for a while. I have long COVID.
Just tested. Came back as 24. Was taking 400 IU. That appears to be not enough.
Yes it make sense to me.
One video says you can take 10000 per day without any harm but drink lots of water. So many variations on youtube it leaves you confused. My son has inflammation so he is on 4000 to 10000 per day for better absorption.
I see this is a 6 year old video and wonder if the presenter still supports the information.
What form is best the oil or capsule 💊
Blessed love to all, is this cod liver oil ?? Watching from Jamaica west Indies !!
Intresting
[01:40] The U-shaped curve is old data.
[01:58] Routine testing of Vitamin D levels is not recommended. The tests may be unreliable and misleading.
[02:47] Recommended dose is (at least) 2,000 IU (50 µg).
[03:23] Overdose may occur over 10,000 IU (250 µg) a day.
[03:36] Overweight, obese and elderly people may need more.
[03:53] Again, no need for the average person to test and retest…
[04:02] The (US) Institute of Medicine Recommendation is 600 IU to 800 IU.
[04:11] Official recommendations are all over the map, ranging from just 200 IU a day, all the way up to 10,000 IU a day.
I started talking 2000 iu and started feeling not well
Too much vit D? Never heard such a thing. Might as well turn the sun’s switch off. People die of too little not too much
Is the recommendation for children for vitamin D also 2,000 IU per day?
Great information. The following video describes the research demonstrating how vitamin D is critical in all stages of COVID-19 as well as why vitamin D stops the cytokine storm and blood clotting.https://youtu.be/sjyZH3Ib4Ws.
UHN NEWS
More not always better when it comes to vitamin D
Bourne Auguste
Dr. Bourne Auguste, Clinical Fellow in the Home Dialysis Program, Nephrology, examined the 54-year-old man who took high doses of vitamin D over two years, resulting in kidney failure. (Photo: Dr. Bourne Auguste)
An unusual case study from the Nephrology Clinic of Dr. Joanne Bargman at Toronto General Hospital (TG) has shown that excessive amounts of vitamin D can lead to kidney failure.
The case study describes a 54-year-old man who had been prescribed a high dose of vitamin D by a naturopath. He did not have any prior fractures or documented vitamin D deficiency.
Not finding the specific brand prescribed by the naturopath, the patient substituted another one that had a higher concentration of Vitamin D. Over two years, he took eight to 12 drops of vitamin D daily – for a total dose of 8,000 to 12,000 units a day.
Related to this story:
CBC Radio Interview with Dr. Bargman
Read story in US News & World Report
He now has kidney failure due to high blood levels of calcium leading to deposits of calcium in the kidney tissue. His kidney function is 34 per cent, compared to normal functioning at more than 60 per cent.
According to Osteoporosis Canada, doses up to 2,000 units daily are safe. They recommend vitamin D doses from 800 to 2,000 units daily for older adults and those at high risk for osteoporosis.
The case is reported in the April 8 edition of CMAJ (Canadian Medical Association Journal) by Drs. Bourne Auguste and Joanne Bargman, Nephrology, TG, and Dr. Carmen Avila-Casado, Pathology, UHN.
"Patients should recognize that vitamin D is a medication, and can be associated with risks, particularly when taken at large doses," says Dr. Auguste, Clinical Fellow in the Home Dialysis Program, Nephrology, and the first author of the case report. "More is not better in this example."
Symptoms of vitamin D toxicity can include: high blood pressure, confusion and kidney stones.
Dr. Auguste also points out that not everyone might need vitamin D supplements, and that low-risk patients should speak to their physicians about why they are considering taking it.
Yeah i think 2000 iu is good , and you add alimentation
What's the optimal timing for D and B12?
VITAMIN D STUDIES FROM NEW ENGLAND JOURNAL OF MEDICINE
DIABETES. Among persons at high risk for type 2 diabetes not selected for vitamin D insufficiency, vitamin D3 supplementation at a dose of 4000 IU per day did not result in a significantly lower risk of diabetes than placebo.
CANCER and HEART DISEASE. Supplementation with vitamin D did not result in a lower incidence of invasive cancer or cardiovascular events than placebo.
No Value for Routine Vitamin D Supplementation
Thomas L. Schwenk, MD
A randomized trial, a meta-analysis, and a guideline all point in the same direction.
Enthusiasm for recommending vitamin D supplementation to prevent a wide range of skeletal and extraskeletal disorders was diminished considerably by three publications in 2018.
In VITAL (Vitamin D and Omega-3 Trial), researchers randomized nearly 26,000 middle-aged and older adults with no history of cardiovascular (CV) disease, cancer, or other serious disorders to receive vitamin D3 (2000 IU daily) or placebo. Mean serum 25-hydroxyvitamin D level increased in vitamin D3 recipients only. During median follow-up of 5 years, major adverse CV events and invasive cancer occurred with equal frequencies in the two groups (NEJM JW Gen Med Dec 15 2018 and N Engl J Med 2018 Nov 10; [e-pub]). The VITAL researchers are expected to report eventually on other outcomes, including fractures.
In a meta-analysis of 33 randomized trials, effects of supplementation with calcium, vitamin D, or both on fracture rates were investigated in older community-dwelling adults (age, ≥50). There was no reduction in risk for hip fracture or vertebral, nonvertebral, and total fractures for any supplementation intervention. The results applied to subgroups with 25-hydroxyvitamin D levels lower than 20 ng/mL or with previous fractures (NEJM JW Gen Med Feb 15 2018 and JAMA 2017; 318:2466).
Finally, the U.S. Preventive Services Task Force (USPSTF) updated previous guidelines addressing vitamin D supplementation. The Task Force found adequate evidence to recommend against vitamin D supplementation to prevent falls and found insufficient evidence to recommend supplementation to prevent fractures in men and premenopausal women. For postmenopausal women, they recommend against low-dose supplementation, but evidence was insufficient to determine whether higher doses prevent fractures. The USPSTF emphasized that these recommendations apply only to community-dwelling older adults who are not known to have osteoporosis or vitamin D deficiency (NEJM JW Gen Med May 15 2018 and JAMA 2018; 319:1592).
The VITAL study joins many others in which disease associations with low vitamin D levels do not necessarily translate to benefit from supplementation. However, given widespread routine measurement of vitamin D levels by clinicians (a practice for which there is no supportive evidence currently) and over-the-counter availability of supplements, vitamin D use is unlikely to decline.
Groups at high risk — Older persons confined indoors may have low serum 25(OH)D concentrations. Cutaneous production of vitamin D declines with age and in the northern latitudes. In addition, dietary vitamin D intake is often low in older individuals. As an example, in a study of postmenopausal women living in France, mean daily vitamin D intake from food was 144.8 international units /day. More than one-third of women consumed <100 units/day from food.
Vitamin D insufficiency appears to be common among several other populations, including those who are:
●Dark skinned
●Obese
●Taking medications that accelerate the metabolism of vitamin D (such as phenytoin)
●Hospitalized on a general medical service
●Institutionalized
And those who have:
●Limited effective sun exposure due to protective clothing or consistent use of sun screens
●Osteoporosis
●Malabsorption, including inflammatory bowel disease and celiac disease
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where is the NEXT?)
2000 a day for how long?
Dr. Just prescribed me with vitamin D 50000Ui isn’t that to much?
excellent video, thanks!
My penis is losing. A d doctor gave me the vitamin d3. And my body is also lose. So that is good or not plsss explain me
None because the D3 put on shelves is a sham. That isnt the real vitamin D that available before around 2008!
Dr. Greger debunked?
https://www.thisisinsider.com/evidence-that-taking-vitamin-d-and-calcium-is-a-waste-2019-4?utm_source=quora&utm_medium=referral
Hi everyone hope you also watch my VITAMIN-D video thank you… Greeting from philippines! 😊
I think the very poor accuracy in serum 25OHD3 test results is attributed to negligence in blood sample handling/storage time and/or wide storage temperatures between different labs. The same sample sent out to a 100 different labs may have the same samples tested on a different date. More delays may result in more degradation of the 25OHD3 in the blood samples. Pick a good reliable lab that handle blood samples professionally and test it at the shortest time possible after blood collection and their laboratory practice has to be certified by the best and trusted accreditation guidelines specific to that country.
These sick, sex-craved men injects poison into their penises to fake their sizes? That's like boobs implanted with silicone. That's just utterly stupid! Big penises and small brains (wisdom) goes like cheeses and chalks I suppose.
Dr. Alejandro Diaz of Philippine Neurological Association recommends a daily Vitamin D intake of 600 IU for persons ages 1 to 70 years old and 800 IU for 71 years old and up. Anything less can put one at risk of severe bone degradation and other organ-related complications.
Doctor Greger, would you be kind enough to clarify as to why the graph @ 0:25 showed a very large difference in the optimum plasma vitamin D range at around(70 – 80) nmol/l with the gragh @ 1:47 which showed the optimum plasma vitamin D range to be around (137.5 – >187.5) nmol/l? Which range reflects the true sweet spots? Was the wrong unit used in the latter? Should it be in ng/ml instead of nmol/l?
What is this…..a new kind of click Bait?
I am only 60kgs male and what would be the safe dose. I take 20000ui
আমি না অনেক চিকন তার জনে অনেক কিছু খালা কিচু হয় না তার পলে আমি কি করতে পারি
too much jargon i.e bullshit and no real info for a layman.
the recommendations are low so the people can get sick and pay for the medications and so on
Been taking 10000iU. Never got my levels checked. Just ordered 5000iU. No point in overdoing it.
Great video!
How much D3 vitamin I should take it’s 60000 IU??
So the info is good until it’s no good. To hell with all you “experts” tyrannizing our lives with your neurotic errors.
Useful video, great
Is vitamin D3 from lichen a secure source?