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Vitamin D3 Deficiency & Dosage

Winter blues, weak bones, pain?

Check your Vitamin D.

Quickie facts:

  • Keep your blood levels above 50 nanograms per milliliter (Ideal range 50-80 ng/ml)
  • More than 3/4 of all US teens and adults fall below 30 ng/ml
  • The government RDA is 400 IU, this is way too low!
  • Most adults need to supplement 2,000 – 5,000IU per day.
  • Use an at-home test kit and find out what your levels are running.
  • Milk is not the answer to Vitamin D!
    • For example, a glass of milk has only 100 IU Vitamin D3, you would need to drink 40 glasses of milk to get the recommended amount.
  • Supplement with Vitamin D3 capsules, olive oil based.
  • Take Vitamin K2 along with D3! I like the Life Extension product for K2.
  • Or, buy a product like D3 Complete which combines D3 and K2 in a single supplement.


I recommend adults take Vitamin D3 gel caps containing D3 with olive oil, not soybean oil or other junk oil. African Americans are much more likely to be vitamin D deficient because of skin pigmentation.

  • Recommended supplementation per day based on age:
    • 1,000 IU per day for infants (Carlson D-drops)
    • 2,000 IU per day for children (Use the Drops above or tiny gel caps, depending on age)
      • Below age 5 years, give 35 units per pound per day
      • Age 5-10, give 2,000 – 2,500 units per day
      • Age 10 – 18, give 2,000 to 4,000 units per day
    • 5,000 – 10,000 IU per day for adults, depending on current Vitamin D levels

    Vitamin D is critical!

It is the sunshine vitamin, and the best way to have adequate Vitamin D is to be out in the sun (without sunscreen) for 20 minutes a day.

This is a simplistic view because there are several factors at play like skin color, geographical location, age, and time of year.

You will find Vitamin D in salmon (530 IU) and cod liver oil (400 IU/tsp) with lesser amounts in the fat of grass-fed animals, organ meat, pasture-raised chickens and eggs.

Benefits of adequate levels of Vitamin D

  • Healthy teeth and bones. Prevent osteopenia and osteoporosis
  • Helps the body absorb calcium
  • Aids in a healthy nervous system
  • Enhance the strength of the immune system
  • Prevents high blood pressure
  • Reduces risk of heart attack
  • Decreases incidence of Type 2 Diabetes by helping with blood sugar regulation
  • 75 percent reduction in overall cancer growth and 50 percent reduction in tumor cases among those already having the disease.
  • Decreases inflammation
  • Helps prevent and treat depression
  • Helps keep brain working well
  • Reduces risk of allergies and asthma
  • Reduces incidence of respiratory infections
  • Healthy gums and teeth
  • Important for optimal body weight
  • Improved energy
  • Muscle strength

Test your Vitamin D levels

ZRT home test kits are accurate and easy to use.

Order Test Kit Here.

A few drops of blood from a quick and nearly painless nick of the finger are placed on a filter paper to dry. This can be performed easily at home. The dried blood spot sample is then sent to a certified lab for analysis. No more wasted time and resources going to a lab for a painful blood draw.


Once the lab has received your dried blood spot sample, your results will be sent to you via the mail in about a week.


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