To boost your vitamin D status, you can turn to a targeted supplement. * (Star Action Plan, we’d say.) But here’s the thing: The amount of vitamin D found in many multivitamins — and even vitamin D supplements alone — doesn’t is enough to make a noticeable difference.
See that the 30 ng / mL 25 (OH) D blood sample we mentioned is cut off for vitamin D deficiency and deficiency. As shared by Ferrari from mbg in the mindbodygreen podcast: “This is not a goal to be pursued, but rather a minimum that should be avoided.” This means that the intake of 3,000 IU of vitamin D per day is completely insufficient for most adults.
Translation? Of course, you can move around 30 ng / mL to avoid true vitamin D deficiency, but to reach clinically sufficient levels (permanent for life), you actually need more than 30 ng / mL. That’s why Ferira (along with other trusted nutritionists) believes that greater than or equal to 50 ng / ml is the real goal of vitamin D adequacy.
Unfortunately, most vitamin D supplements just can’t help you achieve this.
Of course, “smaller doses provide a little more flexibility to people who may need less [vitamin D] at different times or for those who take several different supplements that contain vitamin D, “said registered nutritionist Jess Cording, MS, RD, CDN.
Ferira explains: “For example, a multicomponent immune or bone health complex or multivitamin can contain 1000 IU or 2000 IU of vitamin D3, and that’s great. You can also find a sweet dose of vitamin D3 in baby supplements and most calcium supplements to improve of the absorption of this mineral, which is also good. “
But she continues that “when it comes to a vitamin D3 supplement alone, anything less than 3,000 IU is simply not good for the consumer.” * Some supplement companies offer less effective doses for vitamin D supplements (e.g. 400 IU, 600 IU, 1000 IU, 2000 IU) and suggest that the consumer will simply take more based on their needs. Ferrari says: “I think it’s time for companies to stop accepting and doing the right thing here.”