Vitamin D in 9 minutes (8,000 IU daily, etc) video - Dec 2025
Vitamin D in 5 minutes – everything you really need to know!
Summary of video by Google AI Studio
Natural Production vs. Supplements: Vitamin D is a hormone that the body can only naturally produce (in Northern latitudes) between April and September, from 11:00 AM to 3:00 PM, with 40% skin exposure for 20 minutes. Outside this window, supplements are necessary as food (like fatty fish) provides insufficient amounts. (00:00)[1][2][3][4][5]
Biological Importance: It regulates approximately 2,000 genes and is required by every cell in the body—including the brain, bones, muscles, and immune system—to function correctly. (00:23)[1]
Dosage Rule of Thumb: A general dosage guideline is 1,000 International Units (IU) per 10 kg of body weight daily (e.g., 8,000 IU for an 80 kg person). However, exact needs vary based on stress, weight, and metabolism. (01:12)
Testing and Loading Phase: Deficiency is common (levels under 30 ng/ml). If deficient, a loading phase of 2–3 times the maintenance dose for four weeks is often required to raise levels. (01:34)[1]
Crucial Co-factors (K2 & Magnesium): Vitamin D should be taken with Vitamin K2 (to prevent calcium from depositing in blood vessels) and Magnesium (required by the liver and kidneys to convert Vitamin D into its active form).[6] (02:11)
Contraindications: Do not take Vitamin K2 if you are on blood thinners like Warfarin or Marcumar. Additionally, high-dose Vitamin D is dangerous for those with granulomatous diseases (e.g., Sarcoidosis, certain lymphomas) where the body uncontrollably produces active Vitamin D. (02:48)
Symptoms of Deficiency: Common signs include bad mood, chronic pain (back, knees), inflammation, migraines, and frequent infections, as every cell can react negatively to a lack of the hormone. (03:18)[1]
Optimal Levels vs. Toxicity: The target blood level is between 60 and 100 ng/ml. Toxicity (hypercalcemia) generally risks beginning above 150 ng/ml, where excess calcium absorption becomes dangerous. (04:08)[1]
Daily Intake is Best: Vitamin D should be taken daily (like food or water) rather than weekly. Weekly high doses cause hormonal and calcium spikes followed by lows, whereas daily intake maintains stability. (05:50)
The "Big Three" for Health: The speaker concludes that the three most important pillars of health are physical strength training, adequate hydration (30-40ml per kg), and a Vitamin D level between 60-100 ng/ml. (06:45)