Hopefully you’ve already read my updates regarding vitamin D. If not, go back and refresh your memory (Vitamin D: Sea, Sun and Sex Drive, Vitamin D and Muscular Fortification, Vitamin D: Aromatase Inhibitor) and come back. I’ll wait.
The International Osteoporosis Foundation (IOF) has altered its stance on vitamin D intake recently and published these recommendations .
I will directly copy and paste the recommendations below:
- The estimated average vitamin D requirement of older adults to reach a serum 25OHD level of 75 nmol/l (30ng/ml) is 20 to 25 µg/day (800 to 1000 IU/day).
- Intakes may need to increase to as much as 50 µg(2000IU) per day in individuals who are obese, have osteoporosis, limited sun exposure (e.g. housebound or institutionalised), or have malabsorption.
- For high risk individuals it is recommended to measure serum 25OHD levels and treat if deficient.
These recommendations come from a foundation concerned about bone health and unfortunately do not given advice for athletes or heavily active folks.