Vitamin D deficiency - how common is it really?
Just got bloodwork back and my vitamin D is at 18 ng/mL (should be 30-50). Doctor put me on 5000 IU daily. Apparently this is really common? How many of you supplement D?
Extremely common. Studies estimate 40-50% of the global population is vitamin D insufficient. If you live above 35th latitude, work indoors, or have darker skin, your risk is even higher.
5000 IU daily is a standard repletion dose. You should retest in 3 months. Most people need 1000-2000 IU daily for maintenance once levels are normal.
I supplement year-round: 2000 IU daily. My levels stay around 45-50 ng/mL with that dose. It's one of the few supplements I think almost everyone should take.
It's basically a pandemic of deficiency that nobody talks about. Vitamin D affects immune function, bone health, mood, and probably more. Get tested, supplement if needed.
I was at 12 ng/mL last year. After 3 months of 5000 IU I'm at 42. The difference in my energy and mood was noticeable. Not saying it's a cure-all but the deficiency was clearly affecting me.
Take it with fat for better absorption. Vitamin D is fat-soluble. Having it with your fattiest meal of the day makes a big difference.
I live in Seattle and was deficient despite running outside 5x/week. The angle of the sun matters — even with outdoor activity, northern latitudes don't get enough UVB for vitamin D synthesis most of the year.
Wow didn't realize how common this is. Taking my D3 with breakfast now since I have eggs (fat) every morning. Will retest in 3 months.
Interesting note: gut health affects vitamin D absorption. If you have gut issues you might need higher doses. Another reason to take care of your microbiome.