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20 cent vitamin D pill similar to 2 hours sunbathing at 60 degree latitude – RCT Aug 2013

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)

Note: most people need > 2,000 IU daily


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.

BACKGROUND:
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.

OBJECTIVES:
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.

METHODS:
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.

RESULTS:
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.

CONCLUSIONS:
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).

PMID: 23551243


See also VitaminDWiki

IU of vitamin D to add vs X

  • 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)
20 cent vitamin D pill similar to 2 hours sunbathing at 60 degree latitude – RCT Aug 2013        
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