Hi. I’m (26m) had low Vit-D levels. I used to take 50,000 IU/week as instructed by my doctor but that really messed me up. I had bloating, diarrhea, headaches, etc. For 3 weeks consistently. I decided I had to stop.
What really helped me was taking 5000IU/day of Vitamin D3+K2 for better absorption and 500mg Magnesium Glycinate at night. It took about 6-7 days for my symptoms to improve, but felt a lot better, and the Magnesium Glycinate helped a lot with my sleep.
Here is the link to what I bought on Amazon:
Vitamin D3 5000IU Plus K2, 2 in 1 Formula, Vitamin D3 Liquid with Vitamin K2, 300 Soft-Gels, Immune Vitamin Complex, Support Your Heart, Teeth, Joint Health and Immune Function, No GMO https://www.amazon.com/dp/B07RX4P4RL/ref=cm_sw_r_cp_api_glt_fabc_KDFE70FE6EHVYC49JA88?_encoding=UTF8&psc=1
Magnesium Glycinate
Limited-time deal: Magnesium Glycinate 500mg per Caps, 120 Veggie Caps, Chelated for Maximum Absorption, Non-GMO, NO Gluten Dairy & Soy, Supports Muscle, Bone, Joint, and Heart Health, Stress Relief & Sleep https://www.amazon.com/dp/B07K5WDLBG/ref=cm_sw_r_cp_api_glt_fabc_03MR5MTA16X6DK2YPERM?_encoding=UTF8&psc=1
Hope that helps!
Hi. I’m (26m) had low Vit-D levels. I used to take 50,000 IU/week as instructed by my doctor but that really messed me up. I had bloating, diarrhea, headaches, etc. For 3 weeks consistently. I decided I had to stop.
What really helped me was taking 5000IU/day of Vitamin D3+K2 for better absorption and 500mg Magnesium Glycinate at night. It took about 6-7 days for my symptoms to improve, but felt a lot better, and the Magnesium Glycinate helped a lot with my sleep.
Here is the link to what I bought on Amazon:
Vitamin D3 5000IU Plus K2, 2 in 1 Formula, Vitamin D3 Liquid with Vitamin K2, 300 Soft-Gels, Immune Vitamin Complex, Support Your Heart, Teeth, Joint Health and Immune Function, No GMO https://www.amazon.com/dp/B07RX4P4RL/ref=cm_sw_r_cp_api_glt_fabc_KDFE70FE6EHVYC49JA88?_encoding=UTF8&psc=1
Magnesium Glycinate
Limited-time deal: Magnesium Glycinate 500mg per Caps, 120 Veggie Caps, Chelated for Maximum Absorption, Non-GMO, NO Gluten Dairy & Soy, Supports Muscle, Bone, Joint, and Heart Health, Stress Relief & Sleep https://www.amazon.com/dp/B07K5WDLBG/ref=cm_sw_r_cp_api_glt_fabc_03MR5MTA16X6DK2YPERM?_encoding=UTF8&psc=1
Hope that helps!
Hello,
I am currently taking 61k i.e. for 10 days in order to raise my levels from 20ng/ml to about 80ng/ml. I go by the formula of Dr. von Helden. He is a german Dr. that advertises this kind of treatment because all other treatment forms (1000 i. e. or 4000 i.e. daily) take longer to get you to the desired concentration. Afterwards my maintanence dosage will be 5000 i.e.
I also supplement 10 drops (200mcg) of k2 (initialy and then after 10 days i will take 5 drops per day) and about 400mg of Magnesiumglycinat.
Since i am very new to this i wonder what other people here will say to this but so far i am feeling alright since i am on day 4.
Anyhow what i wanted to say to you was that you should stop taking the supplement you want to measure in your blood at least 3 days or better 1 week before the test or it might bias your results.
Your family doc sounds kinda uninformed on this subject.
This is von Heldens book in english: https://www.amazon.de/Healthy-Seven-Days-treatment-practical/dp/3939865214
For K2, opt for MK-7 100 Mcg. I'd say this is a good one:
Vitacost Ultra Vitamin K with Advanced K2 Complex -- 180 Softgels by Vitacost Brand
https://www.amazon.com/Vitacost-Vitamin-Advanced-Softgels-Brand/dp/B01D413WW4/
Followed by: Now FOODs, Doctor's Best...
Even in the summer, 4pm Texas sun contains little UV-B. In the winter, forget it!
Get this app. https://play.google.com/store/apps/details?id=com.spark64.uvlens.mobile&hl=en_US&gl=US
If you go out in a bathing suit and get enough sun to produce a slight pink tint a few hours later, you will make 10,000, maybe even 20,000 iu D3. (Older people have less pre-vitamin D in their skin, so they make less.)
Below that dose, everything grades down depending on a zillion factors. There is nothing magic about it - you can be out all day and make very little D.
UV index at time of exposure. In the winter, the low sun often has nearly zero UVB. Get an app or find a site that displays hourly UV index values. Get something like this:
https://play.google.com/store/apps/details?id=com.spark64.uvlens.mobile&hl=en_US&gl=US
How much skin are you exposing? For how long?
If there is any doubt, just take D3 supplements. Something around 1,000 IU D3 per day for every 25 pounds of body weight is probably a good starting dose for most people.
No disrespect. There is no way in HELL i'm taking 10,000IU as someone who's Vitamin D intolerant.
Vitamin K2-MK7 gives me insomnia. Very common side effect based on my research.
Vitamin K2-MK4 gives me a headache even at 100mcg. MK4 is worthless at low doses:
>Bioavailability studies have shown that small oral doses are not detected in the blood – for example 420 mcg of menatetrenone or less tested over minutes and hours are not detectable,[6] and larger doses in the order of milligrams are required, unlike vitamin K2 MK-7 which is detectable in the blood in mcg doses.
https://en.wikipedia.org/wiki/Menatetrenone
I do have a bottle of Thorne Vitamin D/K2 combo: https://www.amazon.com/Thorne-Research-Dispenser-Supplement-Vitamins/dp/B0038NF8MG/
I'll give MK4 a try again using the above supplement and see if it makes a difference.
I would suggest trying different forms of Vitamin A to see if it helps with the sinus issues: Retinyl Palmitate or Beef Liver Capsules. Beef Liver helped a lot but it eventually gave me iron overload. Might work well for you.
https://www.amazon.com/Ancestral-Supplements-Grass-Liver-Desiccated/dp/B01MSBZYQW/
What do you think about this complex? How much would you recommend taking? Or should i get separately?
Natural Rhythm Triple Calm Magnesium 150 mg - 120 Capsules – Magnesium Supplement with Magnesium Glycinate, Malate and Taurate https://www.amazon.com/dp/B01GW4V7MC/ref=cm_sw_r_cp_api_i_G08X27EHZXYEH25F48M5
What do you think about this complex? How much would you recommend taking? Or should i get separately?
Natural Rhythm Triple Calm Magnesium 150 mg - 120 Capsules – Magnesium Supplement with Magnesium Glycinate, Malate and Taurate https://www.amazon.com/dp/B01GW4V7MC ref=cm_sw_r_cp_api_i_G08X27EHZXYEH25F48M5
So in the mornings with breakfast I take dandelion root, with 300mg magnesium and 10k vitamin D and vitamin k.
In the evenings I take dandelion root again with selenium. No my selenium i take for my thyroid health so you may not need that. The dandelion root is good for the liver and fat absorption.
These are the products I buy over Amazon:
the ones i talk about are so strong that they come with special glasses to protect you from damaging your eyes and you use it naked for short period of time like 5 minutes, they come with instructions, something like this
https://www.amazon.com/Midband-Ultraviolet-Lamp-Twist-Timer/dp/B00NEUNJCY
Vitamin D is very safe. D3 tabs are over the counter. Just order 5,000 IU tabs (link) and take 2 a day. Given how low you are, that might not even be enough.
Also, it would be good to get a little noon time sun. Even a few minutes can help. Is there a place you can go outside with most of your skin exposed?
Mine came with a plug in attached. There is a link to it in my original post. You can see pictures of the power cable and the on/off switches in the amazon link.
Just use one of these. https://www.amazon.com/Outlet-Protector-Extension-Workshop-Protection/dp/B085H93Z8D/
If you reach for the switch that is on the fixture, those UV bulbs are strong enough to sunburn the skin on your arms and face in just a few seconds. I know that it can because I did sunburn my face with it when I first started using them. It hurts and it happens very quickly when you're that close to the bulb.
Don't let any pets get anywhere near this thing when it's on. If a pet decides to try and sniff the bulb, it'll probably get permanently blinded because the UV will burn it's eyes.
I don't use any eye protection, but I probably should. I am always very careful to keep my distance from the fixture and I never, ever look directly at the UV bulbs.
Very unfortunate your doc wasn't more helpful.
If you want a general suggestion that is conservative, 10,000 IU of D3 daily will probably be enough to gradually increase your levels.
As for magnesium you want plenty, a good range would be 250 - 500 mg per day. Obviously, not so much that you get the laxative effect. I think more important is the form of magnesium. I like magnesium chloride, others will say magnesium glycinate or something else.
If you want to add Vitamin K then most people will suggest 100 - 200 mcg daily of K2- MK7. Others prefer a standard K supplement like this.
I recommend this supplement has k2 in it all ready buy some good magnesium I used taurate I went from deficient 12 to 38 in less than 3 months and I did not take the pills every day prolly like 2 or 3 x a week I want to reach levels of 80 plus so I will prolly continue to take it twice a week and get more sun in the summer where I live is no sun until summer
https://www.amazon.com/dp/B07255MPRN/ref=cm_sw_r_awdo_NN3902TDH4WM57WARG32
Literally went from deficient level of 12 > 38 using a plant based d3 +k2 supplement all in one capsule it has coconut oil in it all ready so no need to worry about eating fats with it in 3 months I got my level up and honestly I did not use it every single day
https://www.amazon.com/dp/B07255MPRN/ref=cm_sw_r_awdo_NN3902TDH4WM57WARG32
Where the heck are you?
In general, by 4pm the UV index is falling rapidly. Get a UV app for your phone, one that displays UVI on an hourly basis. Something like https://play.google.com/store/apps/details?id=com.mopius.uvlower&hl=en_US&gl=US
If possible, go out near peak UV. Expose as much skin as possible for a relatively short time. Use the UV index to adjust the time. The index is nearly linear, so 20 minutes at UV 5 is about the same as 10 min at UV 10. (At very low UV, 1 to 3, this rule starts to fail.) You want to stay out just long enough to get a slight hint of pink a few hours later. Do this maybe twice a week, or do shorter sessions more frequently.
► Pour 1 ¼ Cups (~8oz) Magnesium Chloride (nigari) flakes into a one-quart bottle or jar
► Add ¾ Cup + 1 Good Tablespoon (~6.6 oz) purified water (distilled water) - The flakes will absorb the water gradually over the course of 1- 2 hours. You can swirl it around to speed up the process. Once it has reached a murky stage, you can begin using it.
Makes ~ 65 teaspoons – lasts about 2 months using 1 tsp/day
♦ Mixture will feel oily - even though there is no oil in either the water or the magnesium chloride flakes
​
​
PS
I transfer mine in a used spray bottle as a convenient distribution method
Also: I use this brand of Magnesuiim flakes. It is one of the highest quality around. you can use cheaper ones but for the highest quality this is your go to
Stop taking that and take this.
Plant-D3 Organic Vitamin D3 5000 IU - Vegan, Max Strength Sublingual Liquid D3 Drops - 200% Higher Absorption - 100% Plant-Based Cholecalciferol Form - Adjustable Dosing for All Ages (90 Servings) https://www.amazon.com/dp/B08DP63P9J/ref=cm_sw_r_apan_glt_i_GDCWNQYQ64F5ZX0BXEWT?_encoding=UTF8&psc=1
Also learn how to communicate in English better. You need to start capitalizing the first letter of your sentences.
AFAIK, that's correct. The UV index is biased toward UV-B, but does count UV-A as well. The B is what we need. But at very low sun angles, there is almost zero UV-B. Get a UV-Inded app and make a point of going out at the highest time of day. Something like this https://play.google.com/store/apps/details?id=com.mopius.uvlower
What time of day are you going out? In the SoCal winter the UV index will peak at 3~4 for an hour or two near noon. After this peak it falls off quickly. Suggest you get an app that will give hourly UV levels. Something like https://play.google.com/store/apps/details?id=com.mopius.uvlower
The Az hiker must have been very dark or using sunscreen. Hours of UV 11+ will burn the hell out of just about anyone.
This is what I use.
Plant-D3 Organic Vitamin D3 5000 IU - Vegan, Max Strength Sublingual Liquid D3 Drops - 200% Higher Absorption - 100% Plant-Based Cholecalciferol Form - Adjustable Dosing for All Ages (90 Servings) https://www.amazon.com/dp/B08DP63P9J/ref=cm_sw_r_apan_glt_fabc_1KPVQ23J2ENWQH0R8WXB?_encoding=UTF8&psc=1
Everyday. My levels were at 89 ng/ml ~4 weeks ago.
This is the supplement i use: https://www.amazon.de/dp/B01NBLDOJN/ref=pe_27091401_487027711_TE_SCE_dp_2
I was having persistent headaches for a few years, and methylcobalamin (i.e. methylated B-12) with L-5-methyltetrahydrofolate calcium salt (methylated folate calcium salt) helped me knock them. The following product, specifically, and it's inexpensive: https://smile.amazon.com/gp/product/B019YGJLNM/
That helped me to run from 38ng to 76ng in several weeks https://www.amazon.de/-/en/Vitamin-Depot-180-Tablets-Premium/dp/B01M36DP4F/?_encoding=UTF8&pf_rd_p=fa632361-bff1-4e7c-879c-aaa4585b46db&pd_rd_wg=Oe3lw&pf_rd_r=GVM7JH5TY65FVR6KNGZR&pd_rd_w=J5L02&pd_rd_r=4e088351-3ba2-4267-b432-6...
I promise have no affiliation and benefit in no way from making this post which is not medical advice. Someone just asked in another thread and I mentinoed BeyonD3, which has has D3 and cofactors magnesium, K2, boron and zinc.
This is not medical advice. BeyonD3 has D3 and cofactors magnesium, K2, boron and zinc. Maybe you want that, maybe you don't, up to you.
50,000 IUs per day for 2 months of vitamin D*3* would be a better idea. My respect for the medical profession when it comes to health building is roughly my respect for a dog turd on my front sidewalk.
You might also consider taking this once a day: https://www.amazon.com/gp/product/B07414752B/ref=ppx_yo_dt_b_asin_title_o01_s00?ie=UTF8&psc=1
This does not really answer your question and it is not medical advice, here is an example of a product that includes the above.
See, here is the thing… I’m no doctor, but it’s been scientifically proven that higher doses of Vitamin D3 is less effective than smaller doses at a higher frequency. I don’t know what you’re taking, but for reference, I take 5,000IU of Vitamin D3 + 100mcg K2 (it’s one pill) plus 500mg Magnesium Glycinate at night and I’ve noticed major improvements in my mood and anxiety.
Here is the link to what I take:
Vitamin D3 5000IU Plus K2, 2 in 1... https://www.amazon.com/dp/B07RX4P4RL?ref=ppx_pop_mob_ap_share
Magnesium Glycinate 500mg per... https://www.amazon.com/dp/B07K5WDLBG?ref=ppx_pop_mob_ap_share
Magnesium Glycinate plus K2 helps your body absorb the Vitamin D3.
If you’re deficient in Vitamin D, it’s very unlikely that you’ll “overdose” on it, so don’t worry about that.
If you take 2 pills of the 5,000IU Vitamin D, you’ll be taking 10,000IU/Day x 7 Days = 70,000IU/week.
Only 20,000IU more than what doctors usually prescribe (50,000IU once/week).
I think that’s too much, so you can try alternating by taking 2 pills every other day and you’ll be around 55,000IU/week.
Ex. Monday 1 pill; Tuesday 2 pills; Wednesday 1 pill etc. All while taking ONE- 500mg Magnesium Glycinate per day.
I used to take, as per my doctor, 50,000IU Vit-D2 once a week and I had constant diarrhea, bloating and headaches and joint pain (that would go away as I was ending the week, and start again as I took my next pill). So I switched to 5,000IU+K2 and Magnesium Glycinate and I’ve felt 100x better.
Hope this helps.
i'm sorry to hear that. just FYI- I'm surprised to hear your neurologist suggested only 2,000 IU/day. i take a 50,000 IU weekly supplement. and some people have told me that I could take even more than that. i guess it is kinda hard to overdose on D, but it is possible. maybe talk to your doctor about this?
here is what I take:
Vitamin D3 50,000 IU Weekly Supplement - 120 Vegetable Capsules - by ForestLeaf
The Miraculous Results Of ... https://www.amazon.com/dp/1491243821?ref=ppx_pop_mob_ap_share
The Miraculous Cure For and... https://www.amazon.com/dp/1701336502?ref=ppx_pop_mob_ap_share
There's books help explain everything pertaining to Vitamin D..
I’d say take 100 mcg with your 7000 IU of vitamin D. Usually people take about 100-200 mcg of k2 per 10000 IU of vitamin D.
These books by Jeff t Bowles go into detail about vitamin d, k2 and magnesium. I believe the second one is free and is the most detailed.
https://www.amazon.com/dp/1491243821/ref=cm_sw_r_cp_awdb_t1_1Xv1DbSECS9Y8
https://www.amazon.com/dp/B07ZBP8QZZ/ref=cm_sw_r_cp_awdb_t1_-Vv1DbBVBYZ9V
As for timing of D and k2 and when to be taken. I hear different things all the time. Take with fat for better absorption. Take d and k2 apart or else they cancel each other out, etc. I say do what works best for your schedule. I personally take them together at the same time, first thing in the morning with my coffee (apparently coffee reduces absorption) but this is what works for me and has been working.