New Research Finds Recommended Dose Of Vitamin D Might Not Be Enough

Of all the vitamins and minerals out there, vitamin D3 is a standout when it comes to our overall health and longevity.* The bad news is, a lot of people are deficient in it. And the worse news? According to new research presented at the American Heart Association's Scientific Sessions 2023, not all the supplements available today will be efficacious enough to achieve sufficiency.

But two new studies revealed that the current dosing recommendations aren't actually helping individuals achieve optimal vitamin D levels. This seems to be an especially important factor when it comes to investigating vitamin D supplementation and improving cardiovascular health outcomes.

The study authors write, reaching vitamin D sufficiency typically takes people consuming much more than 600 to 800 IUs, which is the current U.S. Recommended Dietary Allowance (RDA).

So, how much do we really need? First, we need to know how healthy vitamin D levels show up in blood tests. While 30 ng/ml is the cutoff for vitamin D sufficiency, experts say 50 ng/ml is a good goal for optimal health. Research5 shows supplementing with 1,000 IU of vitamin D3 raises the average adult's serum D level by approximately 10 ng/ml, which means it takes 5,000 IU of vitamin D3 (for adults of a normal weight, those with overweight will need more) per day to raise your level to that goal of 50 ng/ml.*

You'll also want to consider the bioavailability of your vitamin D supplement. Research shows vitamin D3 (cholecalciferol) is significantly more (up to 87% more6, to be exact) effective at raising and maintaining vitamin D levels in the body than vitamin D2 (ergocalciferol).*

Even then, individual results can always vary, so your best bet is always to be proactive with talking to your doctor, getting your levels tested, and keeping track of how you're feeling as your levels go up.