About 2,000 IU Vitamin D daily
= 50,000 IU vitamin D pill costing 20 cents, taken once per month. Example: Bio-Tech on Amazon
= 2 hours of sunbathing (summer, light skin, young, not obese, etc)
= 8 tanning bed sessions (same as sunbathing, without the seasonal restriction)
Effect of vitamin D supplementation and ultraviolet B exposure on serum 25-hydroxyvitamin D concentrations in healthy volunteers:
a randomized, crossover clinical trial.
Br J Dermatol. 2013 Aug;169(2):434-40. doi: 10.1111/bjd.12349.
Lagunova Z 1, Porojnicu AC, Aksnes L, Holick MF, Iani V, Bruland OS, Moan J.
1Department of Radiation Biology, Oslo University Hospital the Norwegian Radium Hospital, Montebello, Oslo, Norway.
Solar ultraviolet (UV) radiation during the summer and vitamin D supplementation are two major sources of vitamin D for humans at northern latitudes. However, little is known about the relative efficiency of these two vitamin D sources.
The main goal was to compare the efficiency of high-dose oral vitamin D3 supplementation (2000 IU per day for 30 days) with a simulated summer UV exposure [10 sunbed sessions to a total dose of 23·8 standard erythema doses (SED)] to improve vitamin D status.
Healthy volunteers were randomized into two groups: group 1 received vitamin D supplementation followed by 10 whole-body sunbed exposures; group 2 started with 10 sunbed exposures followed by vitamin D supplementation.
The oral supplementation with vitamin D3 resulted in a mean (SEM) serum 25-hydroxyvitamin D [25(OH)D] increase of 25·3 (5·4) nmol L(-1) . A similar increase, 19·8 (5·4) nmol L(-1) , was observed after simulated summer UV exposure. At the end of the study, serum 25(OH)D concentrations were similar in both groups.
Twice-weekly whole-body sunbed exposure to a dose of 4·8 SED is equal to 2000 IU daily of oral vitamin D supplementation for 30 days and enough to achieve and maintain serum 25(OH)D concentrations > 75 nmol L(-1) in ~55% of cases. Based on our calculations, this dose corresponds to a cumulative weekly whole-body exposure of 3·4 SED (~ 40 min around midday during the summer at the latitude of Oslo).
- Sun and UV section
- 60 minutes of sunlight needed to decrease vitamin D deficiency in sunny climate – Dec 2012 this was NOT full body sunbathing
- How often might 50,000 IU vitamin D be taken - results of clinical trials
- 50,000 IU of vitamin D monthly in winter gets most above 20 ng – RCT Nov 2013
- 50,000 IU monthly safe to take without any vitamin D testing – RCT Dec 2013
- Half of the seniors needed more than 1700 IU vitamin D3 (50000 monthly) – April 2011
- 1700 IU daily average restored HIV vitamin D levels (50000 monthly) – Aug 2012 has the following chart
- No – 10 minutes per day of sun-UVB is NOT enough
- 5-10 minutes provides only 1,000 IU ONLY IF you are near the equator
- AND young
- AND not obese
- AND have light skin
- AND it is summer
- AND it is the middle of the day
- AND you have lots of skin exposed to the sun
- AND you are lying down
- AND you are not wearing sunscreen
- AND you have a healthy Liver
- AND no clouds and nor air pollution
- AND you have good response to sunshine (4X variation between individuals)