How much vitamin D and other nutrients do I take
One person, through an evolutionary process for himself, has come has blogged Understanding Vitamin D with other Nutrients Vitamin D Survivor Jan 2013
His conclusions are columns 2 and 3 of the following table for adults
| Nutrient | Survivor per lb |
Survivor 200 lb = 91kg |
US approx RDA Varies with age, sex, preg. |
Needed by Vitamin D/Bone |
VitaminDWiki |
| Vitamin D3 | 40 IU | 8,000 IU | 600 IU | Bone | 4,000+ IU (not obese) |
| Vitamin A | 20 IU | 4,000 IU | 4000 IU | Vit D | 20 IU/lb ? |
| Vitamin C | 20 mg | 4,000 mg | 90 mg | 500 mg Helps seniors produce D | |
| Magnesium | 4.5 mg | 900 mg | 400 mg | Vit D Bone | 250 mg |
| Iodine | 50 ug | 10,000 ug | 150 ug | some | |
| Sulfate {Survivor} | 40 mg | 8 gram | - | some topical MSM | |
| Vitamin K2 | 120 ug (Vit K) | Vit D Bone | 100 ug per 1000 IU Vit D? (1000 ug Vit D Council) | ||
| Zinc | 15 mg | Vit D Bone | some | ||
| Strontium | - | Bone | some | ||
| Silica | - | Bone | some horsetail | ||
| Calcium | 1000 mg | Bone | Ca <750mg if D> 3000 IU | ||
| Omega-3 | 1.1-1.6 g AI (no RDA) | Vit D? | 2 g | ||
| Boron | - | Bone | 5-10 mg |
ug = microgram
mg = milligram = 1000 ug = 0.001 gram
We very much like the idea of basing nutrients on body weight, alternates:
% fat in the body
but the amounts usually need to vary with
Age (especially the very young and the very old)
Medical condition or drug which interferes with the nutrient
Pregnancy, lactation
How much of the nutrient is already obtained from food/sun
Amount of vitamin D
- If have lots of vitamin D then perhaps Vitamin K2:10X?, Magnesium: 2X?
See also VitaminDWiki
Good Health is more than Vitamin D and cofactors – my view Updated 2015
Healthy bones need: Calcium, Vitamin D, Magnesium, Silicon, Vitamin K, and Boron – 2012
Low cost cofactors for vitamin D which contains several tables showing the amount of each nutrient in each cofactor pill/iquid
100 IU per kg of infant July 2011, Poland etc. (220 IU per pound) has a graph
Overview Loading of vitamin D VitaminD is one of the few nutrients which can be restocked quickly
Zinc and Vitamin D category listing has items along with related searches
See also web
Zinc increases the activity of vitamin D-dependent promoters in osteoblasts. 2000
GrassRoots Health has the following chart
short url = http://is.gd/vitdplus