The best vitamin D level is still a point of active research. It may vary somewhat from person to person, and it may be that some people may be getting too much vitamin D.
The best means of obtaining nutrients is through food, but in those times when you simply can’t eat sufficient food variety (and in the case of vitamin D, get sufficient sunshine) supplements taken in moderation can play a valuable role for many people.
Since smart Nutrientology readers know it is important to have a good vitamin D level, they are not personally concerned about the negative health effects of a low vitamin D level. But you should also know that a recent study suggests that high levels of vitamin D may also be associated with poor health – but apparently not as seriously as very low levels.
How Much Vitamin D is Too Much?
The study looked at the association between death from any cause and levels of vitamin D in the blood of almost 250,000 people in Denmark.
An increased risk of dying was noted at a high serum level of vitamin D of about 60 ng/mL and a very low level less than 4 ng/mL.
These high levels are difficult to achieve unless you are taking an excessive amount of a vitamin D supplement, i.e. 5,000 iu daily over a prolonged period of time.
The researchers found that less than 4 ng/mL of vitamin D was associated with a 2.13 times higher risk of dying from any cause than those with the “best levels.” The best level of vitamin D, according to these authors, were determined to be in the 20–25 ng/mL range (On the low side based on the majority of the literature that I have read.)
People with a high level, at about 60 ng/mL were 1.42 times more likely to die from any cause when compared to the people in the 20-25 ng/mL range.
It looks like we are better off erring slightly too high on a vitamin D level rather than one that is too low? People with both very low and very high levels had an increased risk of dying from any cause, but the very low level had a greater risk. Granted, the “very low” level in this study is actually “ridiculously low.”
What’s the Best Vitamin D Level?
I have previously posted on some aspects of an appropriate vitamin D level According to most researchers that I have read, the best level is in the range of 25-35 ng/ml range.
If you take a vitamin D supplement, about 1,000 i.u. daily is usually sufficient for most. African-Americans may need more. I also do not believe you necessarily need to take this every day. Vitamin D is a fat soluble vitamin, and is able to stay in your body longer than water soluble vitamins such as the B vitamins.
If your diet is good and you get a little sunshine on a regular basis you should be okay. Nevertheless, vitamin D is very important to your health. It is actually a steroid type molecule that has hormonal like functions and plays a role in many aspects of health. You should speak to your doctor about including a vitamin D level on your blood tests so you know where you stand, especially if you are trying to stop prediabetes to avoid full diabetes.
Vitamin D is a common topic at Nutrientology because of its important role in the health of someone with prediabetes metabolic syndrome or full type 2 diabetes. Im sure there will be much more to come.
Go to the Nutrientology Store for a quality Vitamin D Supplement with vitamin K2.