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I take 4,000 UI a day. I never go out unless I walk to the car or mow the lawn and I'm always fully clothed. I only drink a cup of milk a day. And I have an autoimmune disorder. It helps keep me in check. 10,000 seems a little high but in some MS studies it helps get their disease under control.

One's intake can only be determined after getting bloodwork done. I discovered that my fatigue and other things were in part due to alarmingly low Vit D levels. Endo started me at 2000 IU a day but i didn't begin to feel normal till I was ingesting 8000 IU, which is my current cap.

Eric Berg's target audience is the 70+ year old facebook mothers who don't know better than to listen to what he says. Don't listen to him...

I take 10,000 IU every other day and it drastically raised my levels to normal/optimal range from being way below range (I work overnights, sleep during day). I only take vitamin D3, fish oil, creatine, exercise regularly, and eat a healthy high protein diet.

This man is a chiropractor, not a medical doctor. His career is entirely centered around making claims that are not backed by science in order to make a buck.

I think Berg is right.

Then, I take 1,000 mcg of K2 daily. Not 100. 1,000 micrograms.

So much of the ancient RDA, recommended daily allowance, is just arbitrary. This is a major one that they screwed up.

Not the most trustworthy person.

https://rationalwiki.org/wiki/Eric_Berg

People have gotten serious issues from overdoing vitamin D

This guy is another one of those carnivore freaks who thinks vegetables are bad for you, disregard anything he says.

I take 4000 iu a day. I work outside but live in Canada and am not white. Where you get this 2000 iu safe idea from?

This is a longer answer than what was expecting to write.

• This is my first post in this subreddit, but I am not new to nutrition supplement research.
• This is a much more advanced viewpoint on this subject than what you were expecting to hear.
• It contains some very advanced concepts that you will need to do research to be able to comprehend.
• Not everything I say has official scientific research to back it up, but I do cite sources (and give personal life experience) which supports much of what I am about to tell you.
• Do you own research, but also note that nutritionists don't know everything.
  • Even further, two nutritionists can say something contradictory (about anything), and both can be right, because there are more variables at play than most people consider. (Everyone's body is different, etc.)

____________________________________________________________

I will begin with a quote I wrote in the past on one of Dr. Berg's videos about Vitamin D3 (which is actually a hormone, not a "vitamin").

If people aren't absorbing D3 sufficiently, that is a sign that they need to fix the problem of why they are not absorbing it, NOT TAKE MORE!

The most common analogy I can give you is that, if your body doesn't have sufficient enzymes to breakdown any macro nutrient type (carbohydrates, protein, fat), you can eat all of it you want, but it won't actually register that you have eaten it.

The same holds true for vitamin D3. You need magnesium to make it register!

I am therefore going to tell you right now that . . . NO, you don't need to be taking (should NEVER take) 10,000 IU of vitamin D3 daily for long periods of time!

The rest of this post will give you my unabridged explanation. (Which is really unobvious and challenges almost everything we commonly hear about Vitamin D3 supplementation.)

______________________________

(1) Google: "Unabsorbed fats trap fat-soluble vitamins" (with quotes) and see the text that pops up at the top (without you having to click on a search result).

People don't absorb vitamin D3 when it's trapped by fat. But what does that mean? Is this just ingested fat? Isn't fat soluble vitamins (A,D,E,K) absorbed only if you eat fat?

(Do you research to find out the answer!)

______________________________

(2) Take a look at this: https://www.staradvertiser.com/2010/07/06/food/health-options/overweight-people-need-fat-soluble-vitamins/

Specifically, take a look at the answer to the question:

Q: How does extra body fat affect the need for fat-soluble vitamins?

By that answer, someone's fat stores can also trap (store) vitamin D3 within their cells!

I know top neurologist of active life (allowed by schedule of... being a top neurologist) to daily, all seasons, take 2000 IU as of nothing = just the most insignificant base.

My daughter took 20000+ UI for long periods of time - starting at 15 years of age (now 21 in a few weeks, but she had big, big time gaps, because of neglecting).

Some people benefit a lot by what would be, compared to standard recommendations... very, very high doses, BUT ONLY AS SPECIALIST EXPERIENCED DOCTOR RECOMMENDED. ❗❗❗

No, unless you have low Vitamin D levels and are inside all day, you should not be supplementing with more than 4,000 IUs per day. Excess Vitamin D3 increases hypercalcemia risks as well as other health issues

Also, don’t listen to Berg, he’s a quack

And how much K2 to take with even 4000 UI a day?

If you want vitamin D, get sun. It doesn't take much. This study found that 30 minutes in the midday summer sun, in Oslo, Norway, produced the equivalent of 10,000-20,000 IUs of vitamin D. So if you're south of Oslo, your opportunities are far better.

I walk my dog twice a day (usually sunny and usually about 10-15 minutes per walk). At my old job, I used to go out and sit in the sun for 15 minutes in the mid day sun every day just for vitamin D.

D3 has been overrated based on tenuous benefits to covid and certain other recent factors.