Some doctors online take 10,000 units of vitamin D a day, and personally I’ve used 2,000 units. But after reviewing the research, I’m changing my vitamin D dose.
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Here are the links to the research papers referenced in the video:
https://www.ncbi.nlm.nih.gov/books/NBK532266
https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
https://pubmed.ncbi.nlm.nih.gov/21646368/
https://www.bmj.com/content/356/bmj.i6583
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8791065/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6425757/
https://www.medrxiv.org/content/10.1101/2022.03.22.22271707v2
https://www.nejm.org/doi/full/10.1056/nejmoa1809944
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6714464/
https://pubmed.ncbi.nlm.nih.gov/32219282/
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Some doctors online are using 10 000 units of vitamin D every day and personally I’ve been using 2 000 but after looking at the research again I’m changing my vitamin D dose very few foods naturally contain vitamin D so we mostly get it from the sun we need about
20 minutes of sunshine every day with around 40 percent of our skin exposed and that’s required to prevent vitamin D deficiency the trouble is though a lot of us spend our time indoors and this has led to roughly 50 of the population having sub-optimal levels of vitamin D
Vitamin D has a crucial role to play in helping the body maintain healthy levels of calcium and bone health it helps to protect against osteoporosis and when it’s used correctly it can help lower the chance of Falls in older adults but vitamin D receptors are found all
Throughout our body so it helps to regulate many other cellular Pathways the recommended daily intake for adults is around 600 units and for people aged 70 and over it’s 800 units the endocrine Society though in 2011 and came up with different recommendations they suggested that 1500 to 2000 units might be
Required clearly then we’ve got different opinions about the ideal dose so what are the potential benefits of Vitamin D supplements well a large meta-analysis published in the British medical journal in 2017. it included only randomized double-blind Placebo control studies and all but two of the studies were assessed as being low risk
Of bias so this is a high quality review it found that Vitamin D supplements they reduced the chance of lung infections among all people and there was a particularly strong effect for people that had a baseline low level of vitamin D that’s quite convincing evidence that we want to maintain healthy levels of
Vitamin D and we can do this using supplements the other notable findings came from the vital trial this involved over 25 000 people and they were followed up for five years it found that 2 000 units of Vitamin D supplements they reduced the chance of developing new autoimmune
Diseases which is where the body’s own immune system starts attacking Itself by 22 percent and while that sounds good on the surface there was only around one percent of the participants who developed new autoimmune diseases so it was actually a very small difference a very small benefit in taking vitamin D
And it was hopes that Vitamin D supplements would reduce the chance of cancer and heart disease but from the vital trial we can conclusively say that vitamin D did not result in reduced cancer or heart attack rates we’ve also got a preprint of a new study looking at
Covid-19 it involved over 6 000 adults and it found that vitamin D replacement it did not reduce the chance of catching covert 19. overall then we’ve got small benefits from taking Vitamin D supplements and certainly not enough benefit to justify mega dosing now we need to look at safety quoting again
From the vital trial there were no risks of high calcium blood levels or other Adverse Events the main risk seems to be around bone density in 20 19 there was a randomized clinical study involving 311 healthy adults they were divided into three separate doses one took 400 units
The other took four thousand units and the third group took ten thousand units over a three year period they could see that the higher doses of Vitamin D resulted in lower bone mineral density that is a significant concern and the counter-argument is that we need to pair
Vitamin D with vitamin K we do have emitter analysis that combines the trials that looked at that combination and when vitamin D was combined with vitamin K it did result in an increase in total bone mineral density My overall point though is that would likely only see small benefits from Vitamin D
Supplements and there are potential safety concerns with higher dosages of vitamin D particularly around bone mineral density the current recommended daily intake is 600 units with the endocrine Society in 2011 suggesting a slightly higher dose when I see patients in the clinic I individual visualize the vitamin D dose patients who go outside
For example and see enough sunlight they don’t need Vitamin D supplements as for me personally I know that I work mainly indoors and when I go outside I am always wearing sunscreen so I know that without Vitamin D supplements I would be low so after re-looking at the human
Studies here I’m going to reduce my current dose from 2 000 units to 1000 units I also take a very small dose of vitamin K2 make sure to check out the next video here where we have a look at ways to drastically lower your cholesterol levels thank you to all of
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