Micronutrients & recovery
Maintaining serum 25-hydroxyvitamin D [25(OH)D] concentrations between 30–50 ng/mL (75–125 nmol/L) is required to ensure optimal skeletal and non-skeletal health effects, whereas levels below 20 ng/mL indicate deficiency requiring medical treatment.
Aim for a blood test to check your 25(OH)D levels. If you live in Central Europe, you likely need supplementation, especially from October to March. The goal is to keep your levels between 30-50 ng/mL. For most adults, this means 800-2,000 IU/day, but obese individuals or the elderly may need higher doses. Do not rely solely on sunscreen or diet, as these are often insufficient.
The main goal of proper Vitamin D supplementation is to ensure an adequate serum 25-hydroxyVitamin D [25(OH)D] concentration and, thereby, to guarantee short- and long-term effects... concentrations higher than 30 ng/mL (75 nmol/L) up to 50 ng/mL (125 nmol/L) reflect adequate Vitamin D status... concentrations below 20 ng/mL (50 nmol/L) indicate Vitamin D deficiency, which should be treated medically
Why this rating
Based on a consensus of expert opinion, epidemiological data, and observational studies, though the authors note limitations in RCTs.
Source
Practical guidelines for the supplementation of vitamin D and the treatment of deficits in Central Europe — recommended vitamin D intakes in the general population and groups at risk of vitamin D deficiency
Paweł Płudowski et al. · Endokrynologia Polska · 2013
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