Vitamin D - what's the optimal blood level and how to achieve it?
First of all – how do you find out your vitamin D status?
What are the blood level thresholds indicating vitamin D insufficiency?
Table 1: Vitamin D status thresholds, as defined by blood 25-hydroxy-vitamin D (25[OH]D) levels.
ng/mL |
nmol/L |
Vitamin D status |
Reference |
below 20
20-30
over 30
50-60
Over 150 |
50
50-75
75
125-150
375 |
Deficient
Insufficient
Sufficient
Ideal level
Risk for toxicity
|
[50-52]
[50-52]
|
Notes:
How common is vitamin D insufficiency?
How should I get my vitamin D – food, sun exposure or supplement?
Salmon, fresh wild caught
Salmon, fresh farmed
Salmon, canned
Sardines, canned
Mackerel, canned
Tuna, canned
Egg yolk
Fortified milk |
600–1,000 IU/3.5 oz vitamin D3
100–250 IU/3.5 oz vitamin D3, vitamin D2
300–600 IU/3.5 oz vitamin D3
300 IU/3.5 oz vitamin D3
250 IU/3.5 oz vitamin D3
236 IU/3.5 oz vitamin D3
20 IU/yolk vitamin D3 or D2
100 IU/8 oz, usually vitamin D3
|
Conclusion
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