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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.

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).

PMID: 23551243

See also VitaminDWiki

IU of vitamin D to add vs X

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