How much vitamin D and other nutrients do I take

One person, through an evolutionary process for himself, has come has blogged Understanding Vitamin D with other Nutrients Vitamin D Survivor Jan 2013
His conclusions are columns 2 and 3 of the following table for adults

per lb
200 lb = 91kg
US approx RDA
Varies with age, sex, preg.
Needed by
Vitamin D/Bone
Vitamin D3 40 IU8,000 IU 600 IUBone 4,000+ IU (not obese)
Vitamin A 20 IU4,000 IU4000 IU Vit D 20 IU/lb ?
Vitamin C 20 mg4,000 mg90 mg 500 mg Helps seniors produce D
Magnesium 4.5 mg 900 mg400 mg Vit D Bone 250 mg
Iodine 50 ug 10,000 ug150 ug some
Sulfate {Survivor} 40 mg8 gram- some topical MSM
Vitamin K2 120 ug (Vit K) Vit D Bone100 ug per 1000 IU Vit D? (1000 ug Vit D Council)
Zinc 15 mg Vit D Bone some
Strontium - Bone some
Silica - Bone some horsetail
Calcium 1000 mg Bone Ca <750mg if D> 3000 IU
Omega-3 1.1-1.6 g AI (no RDA) Vit D? 2 g
Boron -Bone5-10 mg

ug = microgram
mg = milligram = 1000 ug = 0.001 gram

We very much like the idea of basing nutrients on body weight, alternates:

  1. % fat in the body
  2. BMI, which is not a good measure)

but the amounts usually need to vary with

  • Age (especially the very young and the very old)
  • Medical condition or drug which interferes with the nutrient
  • Pregnancy, lactation
  • How much of the nutrient is already obtained from food/sun
  • Amount of vitamin D
    If have lots of vitamin D then perhaps Vitamin K2:10X?, Magnesium: 2X?

See also VitaminDWiki

See also web

How much to supplement Grassroots Jan 2013
short url =

20149 visitors, last modified 11 Jun, 2016,
Printer Friendly Follow this page for updates