HOW TO TAKE VITAMIN D

WHAT IS VITAMIN D AND WHY IT MATTERS

Vitamin D is not just a vitamin. It is a hormone. Once activated in the body, it behaves like a signalling hormone that communicates with every major organ system. It talks to other hormones, including estrogen, progesterone, thyroid hormones, and insulin. It supports immune cells, muscle cells, brain cells, and bone cells, helping the entire body work better at every level.

Healthy vitamin D levels improve hormone balance, mood, sleep, immune strength, inflammation control, pain levels, metabolic health, insulin sensitivity, and bone density. Low levels in the 30s or 20s can worsen perimenopause symptoms, weight gain, anxiety, fatigue, autoimmune flares, and poor recovery.

HOW TO TAKE VITAMIN D WHEN LEVELS ARE BELOW 50 nmol/L

Vitamin D below 50 is considered insufficient.

Levels in the 30s or 20s are deficient.

Low vitamin D affects mood, hormones, immunity, inflammation, weight, insulin resistance, bone health, and perimenopause symptoms.

1. If Vitamin D is 40–49 nmol/L (low but close to target)

Dose:

• Vitamin D3 2000 IU daily for 8–12 weeks OR

• 5000 IU every second day for 8–12 weeks

After 8–12 weeks:

• Recheck vitamin D

• Once above 75 nmol/L, change to maintenance dose of 1000–2000 IU daily

2. If Vitamin D is 30–39 nmol/L (moderate deficiency)

Dose:

• Vitamin D3 3000–4000 IU daily for 8–12 weeksOR• 5000 IU daily for 4–6 weeks, then reduce to 2000 IU daily

Additional:

•Take with a fat-containing meal to improve absorption• Ensure magnesium 200–400 mg daily to support vitamin D activation

Recheck:

• After 8–12 weeks

3. If Vitamin D is below 30 nmol/L (severe deficiency, levels in the 20s or lower)

Dose:• Vitamin D3 5000 IU daily for 8–12 weeks

OR• 50,000 IU once weekly (prescription)

For MCAS or poor absorption:

• Use micellised or liquid vitamin D3

Recheck

• After 8–12 weeks; aim for 75–150 nmol/L

4. Maintenance dose once levels improve

Once vitamin D is above 75 nmol/L:

• 2000 IU daily for most women

• 1000 IU daily if good sun exposure

• Up to 4000 IU daily if overweight, darker skin, or mostly indoors

Important notes:

• Always take vitamin D with fat such as olive oil, avocado, nuts, or seeds.

• Magnesium is essential because it activates vitamin D.

• Low vitamin D worsens perimenopause symptoms, insulin resistance, mood, hair loss, inflammation, and bone health.

Dr Purity Carr