A sufficient level of 25 (OH) D in the blood, a measure of vitamin D status, is considered to be greater than or equal to 20-30 ng / mL. Why a scope? The National Academy of Medicine chose a conservation threshold at 20 ng / mL, while the Endocrine Association said 30 ng / mL. To put this in context, research estimates that 23% of the US population over the age of one has 25 (OH) D levels below 20 ng / ml and 41% of American adults below 30 ng / ml. These numbers take into account all the inputs for vitamin D, sun exposure and diet.
Whether 20 or 30 ng / ml, let me be clear: These two numbers are not the target to aim for. Instead, they are limits to avoid, as lower levels cause you to fall into vitamin D deficiency and deficiency. You want your serum 25 (OH) D levels higher than 20-30 ng /. ml and so on. How much vitamin D will that take? Research from Dr. Robert P. Heaney, MD, gives us the answer: 100 IU / day vitamin D increases serum 25 (OH) D by about 1 ng / ml in adults.
A little bit of math, buddy: That means you need 2,000 to 3,000 IU / day of vitamin D3 to reach a minimum threshold (20-30 ng / mL) of 25 (OH) D. Some important notes : First, these absorption levels suggest that significant sun exposure is not required (true for many of us during this pandemic) and that the person has a healthy weight. If a person is overweight or obese, they may require two to three times more vitamin D to reach the same 25 (OH) D level. If a person is exposed to frequent, significant sun exposure (other health problems like the risk of skin cancer may arise), they will need less vitamin D supplements.
But remember, bigger 20-30 ng / mL is our target for vitamin D status. In fact, some researchers and clinicians, including the Endocrine Association, really recommend targeting it. For higher than 40-60 ng / mL. In adults, 4,000 to 6,000 IU of vitamin D3 is required per day.
FYI, for all the parents and grandparents out there, the Endocrine Association recommends 1,000 IU of vitamin D3 per day for babies, children, and teenagers (from 0 to 18) to raise levels 25 ( Their OH) D is over 30 ng / ml. For young children, vitamin D liquid or a paste are available. For adults and children, you should know that vitamin D3 is superior to D2 form, as the previous form of vitamin increased and maintained serum 25 (OH) D concentrations much more effectively.