Hello. How to maintain vitamin d levels after it's normal? Especially if I don't expose my skin to the sun because it's harmful. Let's say I have been taking 4000 iu and my level now is 50. How can I maintain this level with supplementation?
If the 4,000 IU/day increased your levels to 50 ng/ml, it is likely that you can continue to take this amount to maintain your levels.
I can’t guarantee that 4,000 IU/day will continue to keep your levels in this range, and it may be best to continue with the 4,000 IU/day for another month or two and then get retested to ensure that your levels are being maintained.
We at the VDC promote taking a minimum of 5000 iu a day. That will get most people to a blood level of 50 ng/ml. But you will not know if that is the case unless you test your levels.
So no 2000 iu is most likely not going to be enough.
In your original question you stated “if I don’t expose my skin to the sun because it’s harmful”. Sunshine is really not harmful and it has already been proven that we get more health benefits then just Vitamin D from the sunshine! It is more the fact that we are not getting enough “D” then the actual sunshine causing us problems!
The beauty of strong sunlight is that you only need a small amount of exposure time. I live in Perth, Western Australia and our summers can be brutal, so all I need is about 5-10 min full exposure. I also have UVB light therapy 1-2 per week ( I have psoriasis) and I supplement as well. My levels went from 54mmol/l ( 21.6Ng) 3 years ago, to 147 nmol/l (58.9) now, and I feel fantastic. Skin clear and I haven’t been been sick in approx 2 years since I got my levels up. It’s disconcerting that people have been made to fear vit d…. It saved my life and sanity
If I might add, morning sunlight is best, both to avoid perceived harm from sunlight, as well as to begin the process of daily melatonin production. I’ve read recently that our D3 supplements should be taken in the morning also, as doing so at that time shuts down the previous day’s melatonin, as contrary as that sounds! Now if I could manage to follow my own advice!
Another interesting concept from an article on Dr Mercola, points out that the darker your pigmentation, the harder it is for you to absorb the necessary D fom the sun alone. Same with “Sun Worshippers”, Tanning Bed Junkies, and even Spray Tan Enthusiasts, oddly enough.
I’ve heard of the brutal sun in both Middle East and Australia; I should probably stop complaining when it reaches 95° here in California! Pretty sure I’d tend to avoid Mr Sun altogether in those cases.