vitamin/immunity/bone-health
Vitamin D3
Vitamin D3 is a pro-hormone essential for calcium absorption, bone health, and immune function.
Vitamin D3
Vitamin D3 is a pro-hormone essential for calcium absorption, bone health, and immune function.
92
A
evidencesafe
Warning
Do not take without Vitamin K2 (MK-7) — Prevents calcium absorbed by D3 from calcifying arteries and directs it into the bones.
Proven Benefits
01Supports bone health and calcium absorption
02Enhances immune system function and reduces autoimmunity
03Supports muscle strength and function
04May reduce risk of respiratory infections
05Supports cardiovascular health and mood regulation
Chemical Forms
Recommended
- Cholecalciferol (D3) in oil base (olive oil or MCT)
Avoid
- Ergocalciferol (D2)
- Dry powder capsules
Expert Note
Vitamin D3 (Cholecalciferol) is up to 87% more effective at raising and maintaining blood levels than D2, which is the cheaper form used in many generic multivitamins.
Protocol
Amount
1000-5000 IU
Frequency
Daily
When
With the largest meal of the day (requires dietary fat for absorption)
Condition-Based Dosing
< 20 ng/mL (Severe Deficiency)
5000 - 10000 IU daily (under supervision)
20 - 40 ng/mL (Insufficiency)
2000 - 4000 IU daily
> 40 ng/mL (Optimal Level)
1000 - 2000 IU daily
Safety & Limits
Upper Safe Limit
4000 IU daily without medical supervision (Risk of hypercalcemia)
Cycling
Safe for continuous use
Contraindications
Hypercalcemia or hypercalciuria
Kidney stones (calcium oxalate)
Sarcoidosis or other granulomatous diseases
Hyperparathyroidism
Synergies
Vitamin K2 (MK-7)
RequiredPrevents calcium absorbed by D3 from calcifying arteries and directs it into the bones.
Magnesium
Required for the liver and kidneys to convert Vitamin D into its active form.
Avoid Combining With
- ✕Taking on an empty stomach (reduces absorption significantly)
- ✕Taking right before bed (may interfere with melatonin production)
Updated 3/27/2024