A Vitamin D Wellness Protocol ( >40ng, 100ng is much better)- Ryan Interview by GRH
A Vitamin D Wellness Protocol to Boost Energy, Immunity & Longevity
No relevant Glasp insights were found, so the summary is based solely on the transcript.
🌞 Vitamin D Wellness Protocol — Key Takeaways
(Grassroots Health Interview with Susan Rex Ryan)
Susan's origin story (~00:03:47): After retiring and relocating to Las Vegas, Susan experienced debilitating fatigue, muscle/joint aches, and general malaise. A 2008 conference presentation on vitamin D launched her into deep research that ultimately led to five award-winning books in her Defend Your Life series.
Starting level was dangerously low (~00:10:38): Her initial vitamin D blood level was 24.7 ng/mL — a number many doctors would dismiss as adequate, but which Susan recognized as far too low. Supplementing brought clear, noticeable improvements in energy and pain.
The three-part Vitamin D Wellness Protocol (~00:14:00): The full protocol consists of just three daily supplements taken after breakfast:
- Vitamin D3 — 10,000–20,000 IU/day (soft gel form)
- Vitamin K2 (MK7) — ~100 mcg/day (directs calcium away from arteries)
- Magnesium — 400–600 mg/day (magnesium malate in the morning for energy; magnesium glycinate at bedtime for calm)
Optimal target level: 100 ng/mL (~00:23:47): Susan recommends aiming for 100 ng/mL as a personal optimal, noting this is the high end of standard lab reference ranges. Her own level is currently over 200 ng/mL, and her doctor has found no adverse effects.
Coronary artery calcium score = zero (~00:28:42): Despite her very high vitamin D level, Susan's CAT-scan-based coronary calcium score is zero — confirming calcium is being routed properly to bones and teeth, not arteries, thanks to K2 and magnesium.
Vitamin D toxicity context (~00:25:48): True toxicity (hypercalcemia) is rare and difficult to achieve. Key safeguards: avoid calcium supplementation at high vitamin D doses, ensure adequate magnesium and K2, stay hydrated, and monitor kidney health. Those with kidney or liver conditions should consult a practitioner before supplementing.
Sun exposure is helpful but not sufficient (~00:18:49): UVB rays for vitamin D synthesis are only available midday; a "vitamin D winter" affects all northern latitudes. Incidental sun exposure (morning walks, hands and face only) does not produce meaningful vitamin D. Supplementation is necessary for most people regardless of sun habits.
Preconception and pregnancy (~00:08:26): Getting vitamin D levels to at least 40 ng/mL before conception can increase the chance of conceiving, reduce miscarriage risk, and lower the child's asthma risk — making preconception the most impactful window for correction.
The biggest barrier is daily routine (~00:17:10): Susan's core message is that consistency beats perfection. Taking the three supplements every day after breakfast, as a fixed habit, is what produces results — not occasional use. Many people fail simply by not making it a non-negotiable routine.
Call to action (~00:46:39): An estimated 80–90% of U.S. adults are below the 40 ng/mL minimum recommended optimal level. The first step is to measure your level. If testing isn't accessible, starting with 5,000 IU D3 + K2 + magnesium daily is a low-risk, low-cost way to begin.
Some of her recent books on Amazon
- Defend Your Life II: Vitamin D: Better Health from Preconception through Adulthood - Feb 2019
- The Eyes Have It: A Patient's Insights into Cataract Surgery - Oct 2020
- Defend Your Life III: Vitamin D and Immunity - Mar 2022
- Defend Your Life IV: Vitamin D and Allergies - May 2023
- Defend Your Life V: Vitamin D and Cancer - Nov 2023
Here are separate overviews of each book, all by author Susan Rex Ryan (published by Smilin Sue Publishing):
Book overviews by Claude AI April 2026
**Defend Your Life II: Vitamin D — Better Health from Preconception through Adulthood (Feb 2019)((
This is an updated version of Ryan's award-winning original Defend Your Life, offering new vitamin D research and focusing particularly on vitamin D's role from preconception through early childhood. The book examines how adequate vitamin D supplementation may decrease risk of developing autoimmune diseases, bone conditions, and cancer, while maintaining a consistent message that most people are unknowingly deficient. The author holds a BS from Georgetown University and an MS from the National War College, and spent much of her life with an undiagnosed vitamin D deficiency before researching the subject extensively. A practical centerpiece of the book is the "Vitamin D Wellness Protocol" — an actionable supplementation routine carried forward from the first volume. Reader reviews note it is factual and relatively free of hype, making it an accessible entry point for those new to the topic.
The Eyes Have It: A Patient's Insights into Cataract Surgery (Oct 2020)
This is a departure from Ryan's vitamin D series — a personal, patient-perspective guide to cataract surgery. Written from a place of genuine fear, Ryan describes being terrified at the prospect of eye surgery, and her motivation for writing was to help readers understand the process and reduce anxiety. The book covers practical ground: how to select a good cataract surgeon, the types of cataract surgery and lens implants available, and the risks of complications including pre-existing conditions and post-operative issues. It is explicitly aimed at patients rather than clinicians, written in accessible language, and intended as a preparatory companion for anyone facing the procedure. The goal is to help readers achieve the best possible outcome: clear vision.
3. Defend Your Life III: Vitamin D and Immunity (Mar 2022)
Published during the ongoing COVID-19 pandemic, this volume zeroes in on the immune system as vitamin D's most timely application. Ryan shares personal stories alongside the latest human research, presented in accessible language, about vitamin D's role in bolstering immunity. A key focus is how to reduce the risk of contracting highly contagious respiratory diseases, including COVID-19. Beyond infection, the book also addresses how vitamin D may slow aging and lower risk of developing certain cancers. The COVID context gives this volume particular urgency, positioning vitamin D not as a cure but as a low-cost, accessible tool for immune resilience at a population level. It continues the series' tradition of practical supplementation guidance alongside the research synthesis.
* 4. Defend Your Life IV: Vitamin D and Allergies (May 2023)*
Billed as the first book dedicated to the vitamin D–allergy connection, this volume explores how vitamin D is associated with allergies and asthma, explaining the impact these conditions have on quality of life and how adequate vitamin D levels may help. It covers common allergies with particular depth on hay fever and peanut and tree nut allergies, drawing on medical research to show how vitamin D may aid in both prevention and treatment. Each chapter ends with a "Concluding Thoughts" summary, and the book includes a resources section, glossary, and bibliography — along with a refresher on key concepts from earlier volumes in the series and the Vitamin D Wellness Protocol. It fills a genuine gap in the popular vitamin D literature by tackling an area (allergic disease) that is often overlooked in broader vitamin D discussions.
* Defend Your Life V: Vitamin D and Cancer (Nov 2023)*
Described as the first book dedicated to vitamin D's power to thwart cancer cells, this volume explains how optimal vitamin D levels may decrease cancer risk, and how adequate supplementation may even play a role in treating some early-stage cancers. The book addresses some of the most prevalent cancer types, including specific gene mutations associated with particular cancers, framing cancer primarily as a genetic disease. Ryan draws on recent research to highlight the vitamin D–cancer connection in plain language, and the popular Vitamin D Wellness routine is included as a practical guide to raising vitamin D status as a cancer-risk-reduction strategy. The volume rounds out the series by tackling what many consider the highest-stakes potential benefit of vitamin D
Related in VitaminDWiki
- Consensus Vitamin D
- Optimal health: 40-60 ng of Vitamin D – Heaney interview 2014
- Is 50 ng of vitamin D too high, just right, or not enough
- One pill every two weeks gives you all the vitamin D most adults need
50,000 IU once every two weeks.
More than that for longer than a year requires cofactors such as Magnesium, Vitamin K2, etc.