After Sara’s sobering results, she has decided to fight her vitamin D deficiency: Vitamin D supplements are intended to eliminate the deficiency. But which vitamin D supplement is the best? And what should be considered? And how much should one take at all? She tells this in the second part of her vitamin D self-experiment:
As you have already read in the first part of my self-experiment, I have found a severe vitamin D deficiency with the vitamin d rapid self-test. After the first shock, I decided to take action against it with vitamin D preparations.
But which supplements should I take? And how much? And anything else I need to know? I wanted to tackle the problem properly, so I really thought a lot about it. And of course I just googled everything in the beginning ;-)
What supplement should I take?
Because I have done a lot of research on the topic of vitamin D in my job, I could at least answer this question. But just for you: there are vitamins D2 and D3. Our body produces vitamin D3 when exposed to sunlight. Vitamin D3 is also obtained from animal sources, from vegetable vitamin D2. Studies show that vitamin D3 is better absorbed by the body when ingested and also lasts longer – therefore it should be a vitamin D3 product (and not e.g. vegan D2).
Pills, drops, capsules?
Spoilt for choice – vitamin D has been the subject of a huge hype in recent years, so there are a looooot supplements on the market. Tablets, drops, capsules can be found online, in pharmacies and drugstores. Finding a really “good” one was not easy. I don’t want to make a product recommendation at this point, but I will tell you according to which criteria I have chosen.
Since vitamin D is a fat-soluble vitamin, it must always be taken together with oil so that it can be optimally absorbed by the body. Supplements in drop form, for example, are often dissolved in oil – so they are also absorbed particularly well by the body (this is also shown by studies). This is why I have also decided to use drops.
The next step was the most complex – I compared all possible manufacturers to find the best supplement. This is best done online. Pay attention to the quality of the production, look at the ingredients (hardly any additives etc.), country of origin (Europe would be good) etc.
(For your information: Cholecalciferol is vitamin D3)
How much do I need?
There are a lot of vitamin D calculators in the WWW for you to calculate your individual vitamin D dosage.
Your vitamin D level, your target value and your body weight determine how much vitamin D you need to take in. I wanted to reach a target value of 80 ng/ml, so I got the following information: I need about 680,000 IU for the initial therapy, afterwards about 6,000 IU daily. This means that I want to take a dose of 68,000 IU for 10 days to replenish my vitamin D storage and then 6,000 IU daily.
There are also different methods for replenishing my vitamin D storage, I simply chose the 10-day version ;-) I would only advise against taking super high doses of vitamin D once, first of all the vitamin D cannot be taken in such high amounts, and there are studies that show side effects.
Vitamin D, K2 and magnesium
Well, unfortunately, this is not yet a complete solution, because for vitamin D to be absorbed by the body, there must be enough vitamin K2 and magnesium. Both are needed so that vitamin D can be transported and processed by the body. So it is of no use for you to swallow only vitamin D if you have too little magnesium or K2.
For vitamin K2 I can recommend the “Vitamin K2-MK7 100% all trans” version, that is the pure form. There are also combined preparations with vitamin D and K2, which is of course practical to take, but more difficult to dose. Vitamin K2 should also be taken daily, the exact amount is also given in the vitamin D calculator.
Magnesium is also very important, especially during the initial therapy. If you take a lot of vitamin D at once, as is the case in the replenishment phase, you should not skimp on magnesium either. Otherwise it can happen that the vitamin D is absorbed much worse by the body. Our CEO Robert, for example, had severe muscle cramps due to a lot of vitamin D because there was too little magnesium.
Sara’s solution and individual dosage:
What I learned from all my research and what I finally decided on, you can see here:
- stronger dosed vitamin D3 capsules (20.000 IU per capsule), online
- Vitamin K2-MK7 drops (100µg per drop), online
- Vitamin D3 drops (400 IU per drop), from the pharmacy (here I switched to another product in the meantime)
- magnesium tablets (200mg per tablet), from the supermarket
For the first 10 days, my initial therapy/replenishment phase, I always took 3 high-dose capsules, two drops of K2 and one magnesium tablet. Afterwards, for the so-called maintenance therapy, I took 15 D3 drops and 1-2 K2 drops daily, magnesium I left out.
IMPORTANT: These values and dosages are individually adapted to me! Please do not take them without vitamin D measurement or consultation with a doctor. In order for the vitamin D dosage to be correct, a blood test must always be taken beforehand (results of online estimates, surveys, etc. should be treated with caution). An overdose of vitamin D can also have side effects!
If you have any questions about Vitamin D, don’t hesitate to contact us via [email protected]