Okay, so I live in Seattle and the sun hasn't been out in months. I have been mostly indoors since the summer time. I took a couple GNC vitamin D3 tablets a month or so ago, but I correlated it with an acne breakout and therefore stopped taking it. Not sure if it was that. There don't seem to be any bad ingredients - only d3, dicalcium phosphate, and cellulose. It is free of wheat, gluten, yeast, and dairy. I'm wondering if there is any soy in it? My skin is doing great now (I eliminated bacon and reduced tomatoes - I think those were the problem), and now want to boost my levels since they are probably very low. Would it be alright to just take like 10 2000iu pills at once, or would that shock my system? Should I start on 2000iu and increase it a little each day?
Agree with Firestorm. Since it is fat soluble, you can take it once a week, if that works better for you. Take them in the morning or afternoon with a fatty meal for optimal absorption--too close to bed & they may keep you up.
I prefer taking D once a day to more closely mimic sun exposure.
Carlsons Solar D Gems are great--in a fish oil base. NOW has a cheaper D3 in a ricebran oil base, if you aren't bothered.
Also, make sure you also supplement Magnesium (Citrate, Malate or Glycinate) 200-600 mg/day if you are taking D. Also make sure you are getting sufficient A & K from your diet.
ETA: Definitely get tested in 3-6 months. You can order a test kit from the Vitamin D Council for $70.
I would suggest 10,000 IUs/day to get your levels up faster. Suggested maintenance dose for is 1000 IUs/25 lbs of body weight per day--but again, you will know after testing.
The pill form of D3 isn't the most absorbable form. D is fat soluble, so it needs to be taken with a fat source to be absorbed. I take a liquid form or softgels made with coconut oil. As far as dose, you don't say much about yourself in terms of build, but I take 12,000 IU during the winter (daily) and 4000 IU during the summer, because at my age, we don't produce D as easily in the skin.
You must get tested to find out where you are with your D levels. That will give you a starting point to work with. Then supplement, then 3-6 months down the line, another test to find out where you are.
As mentioned, D3 needs fats to be absorbed, and it takes a while to build up. You can't take one large dose and suddenly be caught up and back to normal levels, it takes time.
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