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Information on the latest vitamin D news and research.

Find out more information on deficiency, supplementation, sun exposure, and how vitamin D relates to your health.

My Vitamin D 25-OH test is 4.2 ng/ml and Calcium is 9.96 mg/dl. I am 27 male, height 6.2, weight 52kg. My GI is slow in digesting foods sometimes inflammation occurs and frequent muscle pain and fatigues occurs. I can take 15-20 min of sunlight daily, is that enough? I am confused which supplement to take as my Vitamin D level is very low. There are different types of Vitamin D3 available in my country depending on its chemical form like Cholecalciferol, Calciferol, Calcifediol and Calcitriol. Each tablet comes in either single ingredient or multiple ingredients like calcium and other minerals. Q: What is the daily dose in units and which form of Vitamin D3 you suggest and should i also take multi-ingredient supplement. Please help. Thanks.

Ask the Vitamin D Council

Asked by  hasanhameed8924612600 on September 15, 2016

Answers
  •  hasanhameed8924612600 on

    See title

    Answered by  hasanhameed8924612600 on
  •  hasanhameed8924612600 on

    I am worry if I need to see a doctor or just start supplementing by my own.
    I am thinking to buy this https://www.naturesbounty.com/our-products/letter-vitamins/vitamin-d/vitamin-d3-10000-iu-72-rapid-release-softgels

    Answered by  hasanhameed8924612600 on

  • IAW
    Participant
     IAW on

    You are extremely deficient. At this level you most likely have osteomalacia (adult rickets.)
    What you need is called D3 or cholecalciferol. You need to read http://www.vitamindcouncil.org/about-vitamin-d/vitamin-d-and-other-vitamins-and-minerals/. It is very important. After you read this, it is important that your diet or supplements cover these co-factors. The problem with buying Vitamin D3 that has other Vitamins or Minerals added to it, is if you have to take multiple tablets to get enough D3, then you may or may not get too much of one of the others that are added to it. So sometimes it is better to keep the two separate.
    In order for me to comment on the “take sunlight for 15-20 minutes a day”, you would have to answer the following questions.Where do you live? What color skin do you have fair, medium or very dark? What time of day can you get this exposure? How much skin can you expose, just arms and face are not enough, large areas are needed.
    How much D3 should you take? Most doctors usually give what equals 7000-8000iu a day for eight (8) weeks and then retest to make sure your levels are then good. After that you have to take a maintenance dosage or get the appropriate amount of sunshine OR your levels will plummet again. We recommend you maintain a “healthy” level of 50ng/ml or higher. Levels below 40ng/ml and your risk of disease increases dramatically. This maintenance dosage is usually 5000iu a day for a person weighing 150lbs ( 68kg).
    You are very tall but only weigh 52kg. So the maintenance dosage you might need may be slightly less, 4000iu but it is hard for me to tell.
    Vitamin D3 should only make you feel better. If you start to have any new symptoms or old symptoms get worse then you need to come back and tell me. It usually means a mineral deficiency.

    Answered by  IAW on
    •  hasanhameed8924612600 on

      Thanks for quick reply. I live in Pakistan which is quiet sunny, I have fair skin color. As on weekdays I am at office 9-6pm so I’ve made habit to take sunshine along with my family at 8:00am morning for 20 minutes by exposing arms and legs only that’s what I can do currently,

      Answered by  hasanhameed8924612600 on

  • IAW
    Participant
     IAW on

    You said above “I am worry if I need to see a doctor or just start supplementing by my own.” You can just supplement on your own. The product above is fine for now since you are so deficient. Just remember at your weight that eventually you will probably not need that much as a maintenance dosage.
    You need to be out when the sun is “high overhead”. Another way to measure this is when your “shadow” is the shortest. This is when you produce the most Vitamin D. So at 8:00a.m. this is not good enough. Beneficial time for Vitamin D is 10 – 2pm. Also remember to make enough Vitamin D you need to expose large amounts of skin. So if you were a man then exposing a large area like your back. If a woman and you cannot expose your back or most of it, then perhaps most of your legs along with face and arms.
    Where you live for June, July and August if you are light skinned, you need to expose your skin to 10 minutes and if dark skinned 45 minutes. During the rest of the year light skin is 20 minutes and dark skin is 60 minutes.
    There is a good chance that the rest of the family is deficient or at least not at a healthy level unless they go out at other times of the day and expose enough skin.

    Answered by  IAW on