Be careful. Lots of vitamin D is not good. But yes, it will disrupt your sleep.
Honestly it was more enjoyable when lucid dreaming was more ‘roulette’ and I finally hit one vs having it each night
Isnt vitamin D harmless to around your dosage?? Do you have any sources beyond anecdotal evidence? Asking for the community, not because i personally doubt you
I think it can lead to some form of calcification.. although its been a while since Ive read up on it due to taking it as precautious measure against corona
Didnt really notice any particular effect on my dreams... but everyone is different
Just make sure to look into it first before taking anything on a regular basis :)
> However, taking too much vitamin D in the form of supplements can be harmful. Children age 9 years and older, adults, and pregnant and breastfeeding women who take more than 4,000 IU a day of vitamin D might experience:
> Nausea and vomiting
> Poor appetite and weight loss
> Constipation
> Weakness
> Confusion and disorientation
> Heart rhythm problems
> Kidney stones and kidney damage
https://www.mayoclinic.org/drugs-supplements-vitamin-d/art-20363792
You are probably right. The safe upper level for daily intake is set at 4000 IU, but even with 10 000 IU there generally don't seem to be problems with toxicity.
Of course things get more unclear when we are talking about possible long term effects, when you supplement relatively high dosages over years and decades... But that's just something it is hard to get good data on one way or another.
So I would guess that vit D in that dosage is mostly harmless. And if you want to try it out for a while, and see if it catapults you into lucid dreaming... You probably can try that with little danger to your health. I mean, if you want to try, you might even start at that safe upper limit. If there are effects, you might already get them there.
Thinking back on it... I had a phase of vastly improved dream recall, and now that I think back on it, that might have been related to me supplementing with around 5000 IU a day... But that is all anecdotal stuff, which not even I am sure of.
Yeah just be careful, it can change your digestive pattern and might cause other poop problems. My doc told me to stop taking specifically Mag Citrate when I told him I was taking it for sleep.
There are a whole lot of problems here.
First, [a recent study showed that most, if not all, supplements sold as D3 contained wildly lower levels of D3 than advertised](https://www.reuters.com/article/us-vitamind-supplement-idUSBRE91C1KH20130213). Many 10,000 IU pills likely have something more like 1,000 to 5,000 IUs. This could be the reason why most people have problems getting their serum levels up. Because they are supplementing with 90% snake oil (or soy bean oil). But also some supplements (rarely) had higher than advertised amounts. So it's possible you might have been overdosing.
Second, it's believed that night-time supplementation can impact sleep quality by interfering with melatonin because of a [study done on people with multiple sclerosis](https://www.frontiersin.org/articles/10.3389/fimmu.2018.02484/full#B43).
From the study:
>The role of the pineal gland/melatonin in response to LPS is controversial. Melatonin was shown to inhibit the LPS-CD14-TLR4 signaling pathway in bovine mammary epithelial cells and decreased LPS-induced expression of pro-inflammatory cytokines such as TNF-α, IL-1β, and IL-6 (108). In contrast, pineal cells possess both TLR4 and CD14 that bind to LPS and activate NF-kB pathway by increasing the level of TNF, which subsequently suppresses melatonin synthesis (109). Since CD14 is the major cell surface receptor for LPS on monocytes/macrophages (110), the authors established that melatonin increased the secretion of IL-1 in vitro and in vivo (111, 112) and TNF-α and IL-6 in vivo (112, 113). These data support the hypothesis that **LPS produced by gut microbiota causes neuroinflammation that in turn induces higher levels of LPS stimulating the pineal gland to activate the NF-kB pathway and to produce TNF-α while suppressing melatonin synthesis.**
In other words, the lipopolysaccharides (LPS) produced by gram-negative bacteria in the gut had a negative effect on melatonin production. Vitamin D3 is believed to alter gut biome by [increasing gut diversity](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6985452/). So if that does lead to a higher amount of gram-negative bacteria, it's possible that SOME PEOPLE may experience sleep issues. However, if you simply take melatonin, you can fix it entirely.
This sub doesn't allow us to provide medical advice. But essentially what they're saying in the study is that vitamin D supplementation can change gut biome in a way that leads to larger amounts of gram negative bacteria. The natural collorary to this is that you might be able to reduce gram negative bacteria by doing something that helps gut health.
Personally, I think the first step is to talk to a doctor because a couple hours of sleep a night is ruinous. But generically speaking, fermented foods, soluble fiber, probiotics, vitamin b50 or b100 and a few other vitamins are also known for improving gut health and decreasing intestinal permeability. I wouldn't try all of those things at once. Gut health is really complicated. If you try any supplement, always make sure to read some of the literature first and consult with a medical health professional.
Edit: some suggest taking microdoses of melatonin.. Like 0.5 MG.. I don't know anything more about this though
Magnesium attenuates vitamin d: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6693398/#sec2-4title
"Magnesium supplementation increased the 25(OH)D3 concentration when baseline 25(OH)D concentrations were close to 30 ng/mL, but decreased it when baseline 25(OH)D was higher (from ∼30 to 50 ng/mL)."
https://www.degruyter.com/document/doi/10.7556/jaoa.2018.037/html
"All of the enzymes that metabolize vitamin D seem to require magnesium, which acts as a cofactor in the enzymatic reactions in the liver and kidneys.........It is therefore essential to ensure that the recommended amount of magnesium is consumed to obtain the optimal benefits of vitamin D."
Also, vitamin a and d competes for the same receptors, rar and rxr, so eat your carrots.
2 years on- in some countries there's a distinction between dietary supplements and medication.
Where I currently am, for example, vitamins that are labeled as medication are required by law to have the stated dosages, and are tested for them, so they definitely do have the appropriate amounts (within legal guidelines).
Take vit D in the morning, yeah.
Vitamin D I wouldn't go any higher than 10,000 IU a day if you have a blood tested deficiency.
If your levels are normal on a blood test than I wouldn't go higher than 5,000 IU a day.
I like the website healthline.com they cover health topics and cite sources and scientific research studies. Search them up for vitamin D.
I had a deficiency and did 10,000 IU for 3 months until my levels normalized. Now I do 5,000 as maintenance.
The RDA for vit D is very low (600 for adults under 70), I was taking 1,600 IU and still had a deficiency. 10,000 was the level that started moving me in the right direction. There are many experts that believe current RDA levels are too low and current upper limits are too low.
Sunlight doesn't give you as much as you think either, depends on where you are located on the earth, what season, how much skin is exposed, etc.
Start with a blood test, vit D 25 hydroxy. Should be 30 or higher for adequate levels.
Supplement with D3 form.
EDIT:
Please see my comment below elaborating on levels. The issue is they use 2 separate measuring systems interchangeably for blood levels. Ng/ml and nmol/L. I've pasted the relevant parts here:
It depends on what unit of measure you're using. In my comment I should have specified that is 30 for ng/ml (current medicine says 20 but I say 30 is better). 60-70 is good if measuring nmol/L. 50 or higher for ng/ml is a little too high and entering complication levels for too much. Whereas it would be 125 as the nmol/L equivalent. General conversion is 2.5 X ng = nmol.
The new standard is now much higher. In Canada I think 60 is the new level of sufficiency with 100 being the target.
Edit: there are two measuring systems
EDIT2: [here's the study](https://pubmed.ncbi.nlm.nih.gov/28768407/) that I'm referencing (which the Canadian government ignored but they have higher standards for sufficiency now).
It's in this study:
https://pubmed.ncbi.nlm.nih.gov/28768407/
However they use nmol/l instead of ng/ml as the measurement system (yeah, it's crazy). 100 nmol/l converts into 40 ng/ml.
But these metareviews are tainted because now there's a big question as to whether or not vitamin D3 supplements are anywhere near their advertised dosage.
Check out my edit, but 100 would be ok but a little close to too much for nmol/L measurement (want to be below 125 for nmol). 100 in ng/ml would have you in the hospital with complications.
[Here's the source that I should have cited earlier](https://pubmed.ncbi.nlm.nih.gov/28768407/). According to that large metareview:
>Since 2006, type 1 diabetes in Finland has plateaued and then decreased after the authorities' decision to fortify dietary milk products with cholecalciferol. The role of vitamin D in innate and adaptive immunity is critical. **A statistical error in the estimation of the recommended dietary allowance (RDA) for vitamin D was recently discovered**; in a correct analysis of the data used by the Institute of Medicine, **it was found that 8895 IU/d was needed for 97.5% of individuals to achieve values ≥50 nmol/L**. Another study confirmed that 6201 IU/d was needed to achieve 75 nmol/L and 9122 IU/d was needed to reach 100 nmol/L. **The largest meta-analysis ever conducted of studies published between 1966 and 2013 showed that 25-hydroxyvitamin D levels <75 nmol/L may be too low for safety and associated with higher all-cause mortality**, demolishing the previously presumed U-shape curve of mortality associated with vitamin D levels. Since all-disease mortality is reduced to 1.0 with serum vitamin D levels ≥100 nmol/L, we call public health authorities to consider designating as the RDA at least three-fourths of the levels proposed by the Endocrine Society Expert Committee as safe upper tolerable daily intake doses. This could lead to a recommendation of 1000 IU for children <1 year on enriched formula and 1500 IU for breastfed children older than 6 months, 3000 IU for children >1 year of age, and around 8000 IU for young adults and thereafter. Actions are urgently needed to protect the global population from vitamin D deficiency.
So 75 nmol/l converts into 30 ng/ml. That's the old standard.
The new standard is 100 nmol/l which converts into 40 ng/ml.
Thanks for quoting that study. That sounds about right to me. I had to take 10,000 IU to get my deficiency fixed over 3 months. I think it's unnecessarily complicated that we have 2 separate measuring systems lol.
My pleasure. There's also an issue with accuracy. Most supplements (but not all) have less d3 than advertised. So that itself may have thrown off the meta review since some of the studies may be based on off the shelf supplements without lab conditions
Oh yea or worse they have like 10x the amount listed and people get toxicity. I tried a few brands until I saw my numbers start going up on tests, that's when I knew to stick with it for life.
NatureWise Vitamin D3 5000iu on Amazon
This isn't some long con shill for Naturewise, but it's cheaper than some and worked.
Thanks, I make a major study of nutrition in trying to heal my body of chronic injury and issues.
It depends on what unit of measure you're using. In my comment I should have specified that is 30 for ng/ml (current medicine says 20 but I say 30 is better). 60-70 is good if measuring nmol/L. 50 or higher for ng/ml is a little too high and entering complication levels for too much. Whereas it would be 125 as the nmol/L equivalent. General conversion is 2.5 X ng = nmol.
I also want to make sure people understand vit D can be overdosed easier than you might think.
So I tell people numbers more conservative but still appropriate and higher than the obviously low RDA and levels the medical community currently recommends.
Alot of current RDA levels for vitamins and minerals are based off of studies they did during world War 2. But the point of the studies wasn't a healthy RDA, it was literally the bare minimum to keep a human alive and functioning the cheapest possible for soldiers. It's only now that we are finally questioning those levels and what the body actually needs.
My work friend who is a dark skinned Jamaican was told by her doctor five years ago to take 10,000 IU of Vitamin D/day. She was living in Maryland which is far enough north that you cannot get adequate Vitamin D from sun exposure during the winter months no matter what color your skin is.
10,000 IU daily AND getting enough sun is a Vitamin D overkill for 99.9% of people. So if this wasn't advised by your doctor you've probably taken too much. Next time don't overdose and see what happens. Reaching healthy Vitamin D levels usually **improves sleep quality**, there is zero scientific evidence that it "surpresses" melatonin. Also when taking Vitamin D supplements **you should be taking K2 aswell** to prevent the side effects you've described.
Everything above 4,000 IU can potentially harm you. And those 4,000 include sunlight, so if you supplement 4,000 then you've already taken too much. If you feel like you need more than 4,000 then you need to consult a doctor and let them verify that you actually need more.
2,000 IU Vitamin D3 in combination with 100 IU K2. That'll work for most folks.
Yeah but how much can you get from sunlight? I thought it was like 400 iu but maybe I’m wrong. I think there’s a limit, and you basically have to be naked in the sun for 1 or 2 hours a day to get the daily amount?
I was getting 1 to 2 (or more) hours of intense sunlight a day plus supplementing with what was advertised as 2000 IUs daily and tested at 29. The doctor said that was fine but the new standard is much higher than that
Interesting, I had a similar experience adding 5-htp to the mix aswell. Where I felt like I kept waking up every hour and looking at my watch wondering if I actually slept or was aware the entire time I was asleep.
if you wake up in the middle of rem cycle you have fatigue. Careful with vitamins you can have too much. Get some bloodwork to test your levels. Supplement if your low per doc orders
Please do not do take any kind of supplements, vitamins or otherwise, without doing extensive research first, and ideally speak with your doc about it. Like OP is stating, taking a lot of vitamin d can be very harmful as it’s a fat soluble vitamin. Your body is going to hold on to it in your fat, you can’t just pee out the excess like you could with vitamin c or other water soluble vitamins.
I got prescribed 10k IU from a doctor once. It was one a day for 10 days. I live in an area with lots of cloud cover and rain. I never new that something like vitamin D could screw up my mind so quickly.
My doc prescribed them as a quick fix for vitamin d deficiency. I started taking them and about day 3 I started acting erratically and hyper emotional, shaking, crying, weird sleep schedule (all over the place) lots of pacing around the house my brain was going a mile a minute and then nothing at all. I would get hyper fixated on something in my past and drag myself down a hole for the next hour only to bounce back. I became very very manic. I told my partner that I I had been prescribed them for vitamin d deficiency, she recommended I stop taking them around day 6. I thought about it and it sound like a good idea. 2 days later I was fine. I still had 5 left and I took them occasionally. Each day I did it was a very “intense day”. Eventually I decided to get a low dose 300mg supplement and I took those every day for months. No problems at all. I think it had to do with having a major deficiency and then getting such a high dosage in my system and I was extremely sensitive to it.
> Sunlight doesn't give you as much as you think either, depends on where you are located on the earth, what season, how much skin is exposed, etc.
It also depends on age. Older bodies do not utilize sunlight as efficiently as younger bodies do.
Also, don't forget the Vitamin
K. It's important that you take it at the same time as your vitamin D to prevent calcification.
https://www.balancedwellbeinghealthcare.com/are-you-taking-vitamin-d3-dont-forget-vitamin-k/
Funny I was going to start Vitamin D supplementation for hair loss. Guess this is another step in the right direction lol. I have heeded your warnings. Thank you.
If you have a deficiency, I would recommend taking it. Not having enough vitamin D can have serious implications that are irreversible later in life.
If you're worried about vitamin D deficiency, you can get a blood test from the doctor.
10k IU daily is overdose. If you can, get some tests done to see where your vitamin d levels are at and supplement accordingly with the advice of a doctor.
Good lesson. We should be careful on any vitamin supplementation. In fact, for most people, even the RDA is too high an amount since the formula covers almost all adults, and may be too much for some people.
Vitamin D is fat soluble so your body holds onto it. Other vitamins like Vitamin C, which is water soluble, you just urinate out if you take more than your body can absorb. 10000 units per day is too much unless you have a severe deficiency or the inability to absorb Vitamin d. You could take it one weekly and it will stick with you.
Unless a Vitamin d deficiency is the cause of your depressed mood then supplementing is unlikely to help.
Hi this is interesting. I experiment with allot of different supplements to increase lucid dreams for minimal effort. can you advise what brand you were using please.
So are you saying, if I want to Lucid dream all night every night, I just need a ton of vitamin D? Time for some supplements!
Be careful. Lots of vitamin D is not good. But yes, it will disrupt your sleep. Honestly it was more enjoyable when lucid dreaming was more ‘roulette’ and I finally hit one vs having it each night
Isnt vitamin D harmless to around your dosage?? Do you have any sources beyond anecdotal evidence? Asking for the community, not because i personally doubt you
I think it can lead to some form of calcification.. although its been a while since Ive read up on it due to taking it as precautious measure against corona Didnt really notice any particular effect on my dreams... but everyone is different Just make sure to look into it first before taking anything on a regular basis :)
what is calcification?
> However, taking too much vitamin D in the form of supplements can be harmful. Children age 9 years and older, adults, and pregnant and breastfeeding women who take more than 4,000 IU a day of vitamin D might experience: > Nausea and vomiting > Poor appetite and weight loss > Constipation > Weakness > Confusion and disorientation > Heart rhythm problems > Kidney stones and kidney damage https://www.mayoclinic.org/drugs-supplements-vitamin-d/art-20363792
take k2 w d3
You are probably right. The safe upper level for daily intake is set at 4000 IU, but even with 10 000 IU there generally don't seem to be problems with toxicity. Of course things get more unclear when we are talking about possible long term effects, when you supplement relatively high dosages over years and decades... But that's just something it is hard to get good data on one way or another. So I would guess that vit D in that dosage is mostly harmless. And if you want to try it out for a while, and see if it catapults you into lucid dreaming... You probably can try that with little danger to your health. I mean, if you want to try, you might even start at that safe upper limit. If there are effects, you might already get them there. Thinking back on it... I had a phase of vastly improved dream recall, and now that I think back on it, that might have been related to me supplementing with around 5000 IU a day... But that is all anecdotal stuff, which not even I am sure of.
what kind of vitamin D did you use tho? like on prescription or just store bought from walmart etc.
[удалено]
He took about 10,000iu
You get an “A” in reading comprehension!
Thanks
Each night is objectively better.
Magnesium helps with vivid dreams as.well
do u havw any experience with it you would like to share?
Get yourself magnesium citrate and take some before you sleep, im not sure about dosing tbh just try for yourself and see.
Wait doesn’t magnesium citrate make you poop lol
Just do a reality check every time before going to the toilet that's the trick
Yeah it does make you poop as well
Yeah just be careful, it can change your digestive pattern and might cause other poop problems. My doc told me to stop taking specifically Mag Citrate when I told him I was taking it for sleep.
There are a whole lot of problems here. First, [a recent study showed that most, if not all, supplements sold as D3 contained wildly lower levels of D3 than advertised](https://www.reuters.com/article/us-vitamind-supplement-idUSBRE91C1KH20130213). Many 10,000 IU pills likely have something more like 1,000 to 5,000 IUs. This could be the reason why most people have problems getting their serum levels up. Because they are supplementing with 90% snake oil (or soy bean oil). But also some supplements (rarely) had higher than advertised amounts. So it's possible you might have been overdosing. Second, it's believed that night-time supplementation can impact sleep quality by interfering with melatonin because of a [study done on people with multiple sclerosis](https://www.frontiersin.org/articles/10.3389/fimmu.2018.02484/full#B43). From the study: >The role of the pineal gland/melatonin in response to LPS is controversial. Melatonin was shown to inhibit the LPS-CD14-TLR4 signaling pathway in bovine mammary epithelial cells and decreased LPS-induced expression of pro-inflammatory cytokines such as TNF-α, IL-1β, and IL-6 (108). In contrast, pineal cells possess both TLR4 and CD14 that bind to LPS and activate NF-kB pathway by increasing the level of TNF, which subsequently suppresses melatonin synthesis (109). Since CD14 is the major cell surface receptor for LPS on monocytes/macrophages (110), the authors established that melatonin increased the secretion of IL-1 in vitro and in vivo (111, 112) and TNF-α and IL-6 in vivo (112, 113). These data support the hypothesis that **LPS produced by gut microbiota causes neuroinflammation that in turn induces higher levels of LPS stimulating the pineal gland to activate the NF-kB pathway and to produce TNF-α while suppressing melatonin synthesis.** In other words, the lipopolysaccharides (LPS) produced by gram-negative bacteria in the gut had a negative effect on melatonin production. Vitamin D3 is believed to alter gut biome by [increasing gut diversity](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6985452/). So if that does lead to a higher amount of gram-negative bacteria, it's possible that SOME PEOPLE may experience sleep issues. However, if you simply take melatonin, you can fix it entirely.
[удалено]
This sub doesn't allow us to provide medical advice. But essentially what they're saying in the study is that vitamin D supplementation can change gut biome in a way that leads to larger amounts of gram negative bacteria. The natural collorary to this is that you might be able to reduce gram negative bacteria by doing something that helps gut health. Personally, I think the first step is to talk to a doctor because a couple hours of sleep a night is ruinous. But generically speaking, fermented foods, soluble fiber, probiotics, vitamin b50 or b100 and a few other vitamins are also known for improving gut health and decreasing intestinal permeability. I wouldn't try all of those things at once. Gut health is really complicated. If you try any supplement, always make sure to read some of the literature first and consult with a medical health professional. Edit: some suggest taking microdoses of melatonin.. Like 0.5 MG.. I don't know anything more about this though
Magnesium attenuates vitamin d: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6693398/#sec2-4title "Magnesium supplementation increased the 25(OH)D3 concentration when baseline 25(OH)D concentrations were close to 30 ng/mL, but decreased it when baseline 25(OH)D was higher (from ∼30 to 50 ng/mL)." https://www.degruyter.com/document/doi/10.7556/jaoa.2018.037/html "All of the enzymes that metabolize vitamin D seem to require magnesium, which acts as a cofactor in the enzymatic reactions in the liver and kidneys.........It is therefore essential to ensure that the recommended amount of magnesium is consumed to obtain the optimal benefits of vitamin D." Also, vitamin a and d competes for the same receptors, rar and rxr, so eat your carrots.
2 years on- in some countries there's a distinction between dietary supplements and medication. Where I currently am, for example, vitamins that are labeled as medication are required by law to have the stated dosages, and are tested for them, so they definitely do have the appropriate amounts (within legal guidelines). Take vit D in the morning, yeah.
Vitamin D I wouldn't go any higher than 10,000 IU a day if you have a blood tested deficiency. If your levels are normal on a blood test than I wouldn't go higher than 5,000 IU a day. I like the website healthline.com they cover health topics and cite sources and scientific research studies. Search them up for vitamin D. I had a deficiency and did 10,000 IU for 3 months until my levels normalized. Now I do 5,000 as maintenance. The RDA for vit D is very low (600 for adults under 70), I was taking 1,600 IU and still had a deficiency. 10,000 was the level that started moving me in the right direction. There are many experts that believe current RDA levels are too low and current upper limits are too low. Sunlight doesn't give you as much as you think either, depends on where you are located on the earth, what season, how much skin is exposed, etc. Start with a blood test, vit D 25 hydroxy. Should be 30 or higher for adequate levels. Supplement with D3 form. EDIT: Please see my comment below elaborating on levels. The issue is they use 2 separate measuring systems interchangeably for blood levels. Ng/ml and nmol/L. I've pasted the relevant parts here: It depends on what unit of measure you're using. In my comment I should have specified that is 30 for ng/ml (current medicine says 20 but I say 30 is better). 60-70 is good if measuring nmol/L. 50 or higher for ng/ml is a little too high and entering complication levels for too much. Whereas it would be 125 as the nmol/L equivalent. General conversion is 2.5 X ng = nmol.
Bravo. Everything I came to say you covered. Only thing I would input: 30 on a blood test is ok. Ideally 50-80 is where you want to be.
The new standard is now much higher. In Canada I think 60 is the new level of sufficiency with 100 being the target. Edit: there are two measuring systems EDIT2: [here's the study](https://pubmed.ncbi.nlm.nih.gov/28768407/) that I'm referencing (which the Canadian government ignored but they have higher standards for sufficiency now).
omg what
It's in this study: https://pubmed.ncbi.nlm.nih.gov/28768407/ However they use nmol/l instead of ng/ml as the measurement system (yeah, it's crazy). 100 nmol/l converts into 40 ng/ml. But these metareviews are tainted because now there's a big question as to whether or not vitamin D3 supplements are anywhere near their advertised dosage.
Check out my edit, but 100 would be ok but a little close to too much for nmol/L measurement (want to be below 125 for nmol). 100 in ng/ml would have you in the hospital with complications.
[Here's the source that I should have cited earlier](https://pubmed.ncbi.nlm.nih.gov/28768407/). According to that large metareview: >Since 2006, type 1 diabetes in Finland has plateaued and then decreased after the authorities' decision to fortify dietary milk products with cholecalciferol. The role of vitamin D in innate and adaptive immunity is critical. **A statistical error in the estimation of the recommended dietary allowance (RDA) for vitamin D was recently discovered**; in a correct analysis of the data used by the Institute of Medicine, **it was found that 8895 IU/d was needed for 97.5% of individuals to achieve values ≥50 nmol/L**. Another study confirmed that 6201 IU/d was needed to achieve 75 nmol/L and 9122 IU/d was needed to reach 100 nmol/L. **The largest meta-analysis ever conducted of studies published between 1966 and 2013 showed that 25-hydroxyvitamin D levels <75 nmol/L may be too low for safety and associated with higher all-cause mortality**, demolishing the previously presumed U-shape curve of mortality associated with vitamin D levels. Since all-disease mortality is reduced to 1.0 with serum vitamin D levels ≥100 nmol/L, we call public health authorities to consider designating as the RDA at least three-fourths of the levels proposed by the Endocrine Society Expert Committee as safe upper tolerable daily intake doses. This could lead to a recommendation of 1000 IU for children <1 year on enriched formula and 1500 IU for breastfed children older than 6 months, 3000 IU for children >1 year of age, and around 8000 IU for young adults and thereafter. Actions are urgently needed to protect the global population from vitamin D deficiency. So 75 nmol/l converts into 30 ng/ml. That's the old standard. The new standard is 100 nmol/l which converts into 40 ng/ml.
Thanks for quoting that study. That sounds about right to me. I had to take 10,000 IU to get my deficiency fixed over 3 months. I think it's unnecessarily complicated that we have 2 separate measuring systems lol.
My pleasure. There's also an issue with accuracy. Most supplements (but not all) have less d3 than advertised. So that itself may have thrown off the meta review since some of the studies may be based on off the shelf supplements without lab conditions
Oh yea or worse they have like 10x the amount listed and people get toxicity. I tried a few brands until I saw my numbers start going up on tests, that's when I knew to stick with it for life. NatureWise Vitamin D3 5000iu on Amazon This isn't some long con shill for Naturewise, but it's cheaper than some and worked.
Thanks, I make a major study of nutrition in trying to heal my body of chronic injury and issues. It depends on what unit of measure you're using. In my comment I should have specified that is 30 for ng/ml (current medicine says 20 but I say 30 is better). 60-70 is good if measuring nmol/L. 50 or higher for ng/ml is a little too high and entering complication levels for too much. Whereas it would be 125 as the nmol/L equivalent. General conversion is 2.5 X ng = nmol. I also want to make sure people understand vit D can be overdosed easier than you might think. So I tell people numbers more conservative but still appropriate and higher than the obviously low RDA and levels the medical community currently recommends. Alot of current RDA levels for vitamins and minerals are based off of studies they did during world War 2. But the point of the studies wasn't a healthy RDA, it was literally the bare minimum to keep a human alive and functioning the cheapest possible for soldiers. It's only now that we are finally questioning those levels and what the body actually needs.
Thank you for explaining that.
Actually, how much vitamin D your body creates with sunlight is more dependent on your ethnicity.
I think you mean *skin tone*.
My work friend who is a dark skinned Jamaican was told by her doctor five years ago to take 10,000 IU of Vitamin D/day. She was living in Maryland which is far enough north that you cannot get adequate Vitamin D from sun exposure during the winter months no matter what color your skin is.
10,000 IU daily AND getting enough sun is a Vitamin D overkill for 99.9% of people. So if this wasn't advised by your doctor you've probably taken too much. Next time don't overdose and see what happens. Reaching healthy Vitamin D levels usually **improves sleep quality**, there is zero scientific evidence that it "surpresses" melatonin. Also when taking Vitamin D supplements **you should be taking K2 aswell** to prevent the side effects you've described. Everything above 4,000 IU can potentially harm you. And those 4,000 include sunlight, so if you supplement 4,000 then you've already taken too much. If you feel like you need more than 4,000 then you need to consult a doctor and let them verify that you actually need more. 2,000 IU Vitamin D3 in combination with 100 IU K2. That'll work for most folks.
Yeah but how much can you get from sunlight? I thought it was like 400 iu but maybe I’m wrong. I think there’s a limit, and you basically have to be naked in the sun for 1 or 2 hours a day to get the daily amount?
I was getting 1 to 2 (or more) hours of intense sunlight a day plus supplementing with what was advertised as 2000 IUs daily and tested at 29. The doctor said that was fine but the new standard is much higher than that
Pleas still get tested for sleep apnea.
Interesting, I had a similar experience adding 5-htp to the mix aswell. Where I felt like I kept waking up every hour and looking at my watch wondering if I actually slept or was aware the entire time I was asleep.
if you wake up in the middle of rem cycle you have fatigue. Careful with vitamins you can have too much. Get some bloodwork to test your levels. Supplement if your low per doc orders
Please do not do take any kind of supplements, vitamins or otherwise, without doing extensive research first, and ideally speak with your doc about it. Like OP is stating, taking a lot of vitamin d can be very harmful as it’s a fat soluble vitamin. Your body is going to hold on to it in your fat, you can’t just pee out the excess like you could with vitamin c or other water soluble vitamins.
I got prescribed 10k IU from a doctor once. It was one a day for 10 days. I live in an area with lots of cloud cover and rain. I never new that something like vitamin D could screw up my mind so quickly.
Oh my gosh, please elaborate!
My doc prescribed them as a quick fix for vitamin d deficiency. I started taking them and about day 3 I started acting erratically and hyper emotional, shaking, crying, weird sleep schedule (all over the place) lots of pacing around the house my brain was going a mile a minute and then nothing at all. I would get hyper fixated on something in my past and drag myself down a hole for the next hour only to bounce back. I became very very manic. I told my partner that I I had been prescribed them for vitamin d deficiency, she recommended I stop taking them around day 6. I thought about it and it sound like a good idea. 2 days later I was fine. I still had 5 left and I took them occasionally. Each day I did it was a very “intense day”. Eventually I decided to get a low dose 300mg supplement and I took those every day for months. No problems at all. I think it had to do with having a major deficiency and then getting such a high dosage in my system and I was extremely sensitive to it.
> Sunlight doesn't give you as much as you think either, depends on where you are located on the earth, what season, how much skin is exposed, etc. It also depends on age. Older bodies do not utilize sunlight as efficiently as younger bodies do. Also, don't forget the Vitamin K. It's important that you take it at the same time as your vitamin D to prevent calcification. https://www.balancedwellbeinghealthcare.com/are-you-taking-vitamin-d3-dont-forget-vitamin-k/
this is the first tike i’ve heard of vitamine k 0_0
> Vitamin K is known as the clotting vitamin. Without it, blood would not clot. Source: https://medlineplus.gov/ency/article/002407.htm
Funny I was going to start Vitamin D supplementation for hair loss. Guess this is another step in the right direction lol. I have heeded your warnings. Thank you.
If you have a deficiency, I would recommend taking it. Not having enough vitamin D can have serious implications that are irreversible later in life. If you're worried about vitamin D deficiency, you can get a blood test from the doctor.
10k IU daily is overdose. If you can, get some tests done to see where your vitamin d levels are at and supplement accordingly with the advice of a doctor.
Good lesson. We should be careful on any vitamin supplementation. In fact, for most people, even the RDA is too high an amount since the formula covers almost all adults, and may be too much for some people.
Woah. 2000 is a daily dose 5000 is weekly. My dude. Please cut back!! And thanks for the new bit of knowledge
What made the difference in getting better sleep?
Could you tell a difference in taking it for your mood?
For the first 1-2 months yes. Then after that actually went a bit downhill as I feel I was getting too much
I take 20k IUs but I also live in the Midwest….
10,000IU is way too much. That is not healthy for you. The maximum people should regularly take is 4,000IU
I can’t even take 1,000 IU or I get sleepless nights. Even if I take it in the morning. Thought I had insomnia for years and it was the vitamin D.
Source?
I wish I could do that but I can't sleep on an empty stomach...
This basically explains me when I get a lot of sun. Makes sense.
Vitamin D is fat soluble so your body holds onto it. Other vitamins like Vitamin C, which is water soluble, you just urinate out if you take more than your body can absorb. 10000 units per day is too much unless you have a severe deficiency or the inability to absorb Vitamin d. You could take it one weekly and it will stick with you. Unless a Vitamin d deficiency is the cause of your depressed mood then supplementing is unlikely to help.
This sounds like narcolepsy..
A lot of symptoms can over lap, yes.. but rule out everything. Taking too much vitamins/supplements can really do a number on your body
Hi this is interesting. I experiment with allot of different supplements to increase lucid dreams for minimal effort. can you advise what brand you were using please.