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Comment by CharlesW | Hacker News Reader

Hey people who follow the science: As an “indoor human”, how much should I be taking? (TIA!)

I would advise taking a K2 MK7 supplement with D3, or get a supplement that contains both. Personally, I take one capsule a day that contains both 3000IU of D3 and 100μg of K2 MK7.

D3 by itself can cause high calcium levels, to the point of toxicity in very high doses. The K2 moves the calcium from the blood to bones.

I take LifeExtension K2 MK7. It's quite inexpensive and LifeExtension is reputable brand.

> Personally, I take one capsule a day that contains both 3000IU of D3

Not sure how much D3 you're getting (though starting with 3K IU is a lot) because it's not clear how much gets through the gut. You might want to take some cod liver oil (Ω3 capsules) at the same time -- the fat is believed to improve the still mysterious absorption process.

Typical dosage is a drop of cholecalciferol suspension under the tongue for direct absorption.

The Japanese recipe for fermented soybean, called Natto is an abundant natural source. Not easy to find in the US though. I've found it offline at Japanese groceries and one boutique grocer at an exorbitant price so far.

Rather an acquired taste though. I don't mind it (though have never gone out of my way to find it); my Japanese partner can't stand it.

I had heard that myself but was a bit disappointed in the very mild flavor and coffee-like smell. Needs a bit of soy and mustard to give flavor. Not as odd as people said imho, and more accessible than kimchi. It is gooey however.

Possibly good for prostate health as well. Another reason to try I forgot to mention.

Can't we just get D3 without calcium?

>D3 by itself can cause high calcium levels

I developed a calcification in my arm due to this. My wrist was in pain and I couldn't bend it. Got an x-ray, and boom: what looked like a little ball of bone had appeared.

Stopped taking D3 immediately and my body reabsorbed it, never had it again.

Funny enough, it happened when I was visiting Paris. Got to use Google Translate to explore the French medical system. Fantastic service, people aren't joking! :)

Test your current level, ideally in the winter or early spring. If it’s low or low-normal[1], start with 2000 IU/day. Wait 6-9 months, test again. If it’s still low, increase to 4000 IU/day.

The comments on this submission have more: https://news.ycombinator.com/item?id=34634977#34635562

[1] If it’s really low, see a doctor

The most important first step is to test your current levels. Then you can use a Vitamin D calculator[1] to help get you a starting point for how much to supplement based on your desired target level -- recommended target range is 40-60 ng/ml (100-150 nmol/L). Then re-test in 3-6 months to check levels and adjust supplementation as needed.

[1] Vitamin D calculator: https://www.grassrootshealth.net/project/dcalculator

Not science person but I took some and I was too sleepy, all day. Also there are about 4-5 hours until it promotes the production of melatonin and so you have to time it right. Also it is fat soluble, you need to take it with your (fat?) meal.

Easiest to just take it in the form of fish oil capsules.

Though you can't take larger doses like this, because fish oil also contains vitamin A which can be toxic in higher doses.

What problem is it solving? curious.

later edit: ahh, oil, fat :)

Vitamin D is fat soluble like you said. Vitamin D dissolved in fatty oils from fish should be more easily absorbed, which means you could take it without a meal.

Also, the omega-3 fatty acids in fish oil are good for you, and it provides vitamin A and E.

It's a win-win-win-win!

Some might not like this answer but the best course of action is still some sun exposure. As for the actual answer, someone correct me if I'm wrong but there there are multiple 'variants' of vit. D and the vast majority of "vit D" supplements most likely don't include the complete formula (which is arguably the best way in order to also assimilate it "fully"). The daily recommended dose is fine unless you're deficient.

There are places where it is impossible to get the recommended amount of sun exposure, even if you were to spend most of your day outside.

There's an app called Dminder that notifies you when the sun is in the optimal position (highest point in the sky) to generate Vitamin D based on your location.

Where I live, there is no optimal position for 8 months of the year.

Older folks most at risk can't make it naturally. D3 is the best bet and complete.

If you consider yourself too old for getting outside than you are having too bad quality of live to have a reason to keep care on your health.

Nope, older folks can’t make it—period. Not even sitting in a bikini at noon at the equator. We lose the ability as we age.

Where I live, it is impossible to get strong enough sunlight for 8 months of the year. Everyone here is deficient without supplementation.

I wouldn’t say I have followed the science but my doc prescribed 2000 IUs daily and it definitely makes a noticeable difference in a gloomy winter

What kind of a difference have you noticed? I also take 2000 IUs, but I haven't noticed any significant difference in how I feel since I've started taking it.

How are feeling generally? It's possible you didn't have a deficiency to start with. I went from being completely depressed, barely able to get out of bed to mostly functional (although still not quite as chirpy as I am in summer) when I started taking a vit d supplement in winter.

you might want to check on your Vitamin D receptivity. For example, I took a DNA test, and it indicated my Vitamin D receptors weren't as efficient as normal so I should take higher doses than other people.

I personally just felt a little sadder and lower energy in my first winter in a gloomy climate. The vitamin D just made me slightly more chipper and energetic.

I didn’t do a blood test pre vitamin D but tested recently and my levels look good, so my doc said to just keep on it.

Wouldn’t say the difference is transformative but it’s helpful.

Up to 4,000 IU is generally recognized as safe. If you take a multivitamin, there is some in that that you should subtract.

https://www.health.harvard.edu/staying-healthy/how-much-vita...

Talk to your doctor. Probably nothing. See my root-level comment.

If you are truly an indoor human, start with 10k iu daily and possibly titrate up from there based on bloodwork. Absorption can differ significantly between individuals

test first, supplement with test results

First get tested to see how deficient you are. I was prescribed 50,000 IU a week for 8 weeks because I have 12 ng/mL. Standard range is 30 to 80 ng/mL.

You need infrared also, vit-D is only part of it.

https://youtu.be/wadKIiGsDTw

Science allows you to get your Vitamin D tested, otherwise you're just guessing.

Something between 2k-10k should be fine.

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