If your diet has enough calcium and magnesium in it, then you do not need to use supplements and you should go by the RDA requirements. The exception to this is magnesium. Some studies show people need 500-700mg a day to be healthy (diet and or diet and supplements combined) and the governments RDA is lower than that.
Magnesium oxide is the worse, so do not get that one. Basically anyone that ends in “ate” in fine. For example “citrate”.
You inquired how much to take with 2000iu of Vitamin D. Just so you know, we recommend adults take 5000iu a day. If you tested deficient, then you should really take a higher amount than that for a minimum 8 weeks. If you already have a health condition or weigh more than 150lbs, you probably also need to take more.
My Vit D level is 44.8 ng/ml What do you suggest Vit D levels should be at for optimal health? I was trying to find a multi-vitamin without calcium in it. I don’t see any on the market.
Do you know of any?
So when I suggested the 5000iu a day, I did not know what your present level is. The VDC usually recommends maintaining a level of 50ng/ml. At levels below 40ng/ml your risk for cancer and autoimmune illness increases dramatically. So your present level is acceptable. Here are several things to think about. If your level of 44ng/ml is a mix of “sunshine” and the 2000iu but if you live somewhere (latitude) that you cannot make much if any in the winter, then you may have to increase how much supplement you take in the winter. You could probably take 3000iu and that should put you just a little over 50ng/ml. Now if that 44ng/ml contains no “sunshine” and is just with the 2000iu, then you are probably someone that gets a higher level on a smaller amount of Vitamin D. If that is the case, then you may want to stay with the 2000iu a day.
As for the multi with no calcium, I doubt it exists. I would think the amount in a regular multi isn’t too high and therefore would not be an issue to take. You will have to decide though, what you want to do.