Posted by: Sabio Lantz | May 31, 2009

Vitamin D


Units of Measure:

1 mcg Vit D = 40 I.U. (International Units) Vit D

Natural Sources

  • Cod liver oil – 1tsp, 450 IU
  • Salmon, cooked, 3 1/2 oz: 360 IU
  • Mackerel, cooked, 3 1/2 oz: 345 IU
  • Sardines, canned in oil, drained, 3 1/2 oz: 270 IU
  • Pork lard, 1 tbsp – 140 IU
  • Beef Liver, cooked, 3.5oz – 30 IU
  • Whole Egg – 25 IU

How to Measure

Lab Work: Serum 25(OH)D
Get 25(OH)D level redrawn 3 months after changing your intake.

substrate starvation level: <50 ng/ml  or 125 nmol/L
desired level: 50-80 ng/ml ( 125-200 nM/L) year round

Source: Vit D Council (John Cannell)

Daily Requirement

Toxic Levels:   Toxicity can not be seen if kept to <10,ooo IU/day.  Some say toxicity reached only if 100,000 IU daily for months.  Toxicity should not be confused with hypersensitivity reactions (rare).

Caveates:  Required levels of Vit D depends on fat in body  (See Dr. Davis in Heart Scan)

RDA suggested: 400 IU/d (RDA = “ridiculous daily allotment”, smile).  Suspected to be increased soon to 1000 IU/d.

Optimum (vit D Council): 4-10,000 IU / day  (5,000IU=50 glasses of milk !)

if 25(OH)D levels<50 ng/ml require 5,000 IU per day, some require more.


<1 yo: 1000 IU (25 mcg) daily in formula, sun exposure, or supplements.  As most breast milk contains little or no vitamin D, breast-fed babies should take 1,000 IU per day as a supplement unless they are exposed to sunlight. The only exception to this are lactating mothers who either get enough sun exposure or take enough vitamin D (usually 4,000–6,000 IU per day) to produce breast milk that is rich in vitamin D. Formula fed babies should take an extra 600 IU per day until they are weaned and then take 1,000 IU a day, as advised below.

Children over the age of 1 year, and less than 4 years of age, should take 1,500 IU vitamin D per day, depending on body weight, latitude or residence, skin pigmentation, and sun exposure.

4-10 years-old:  2,000 IU per day, unless they get significant sun exposure. On the days they are outside in the sun, they do not need to take any; in the winter they will need to take 2,000 IU every day.

> 10 years-old: follow instructions for adults

Medical Treatment

As Medical Treatment (Source Vit D Council – John Cannell, MD):
If deadly influenza flu: 2,000 IU per kg of body weight daily x 1 wk

Where to Buy:


  • Vitamin D Council
  • NIH on Vit D
  • Also, here is a great calculator designed by Norwegian scientists to determine how long you need to spend in the sun at various times of the year and various latitudes to get 1000 IU of vitamin D.  I recommend at least 5 times this amount to get 5,000 IU.


  1. here is a better value supply of vitamin D , 400 micro tablets in a bottle .Lots of good information on the site and a free newsletter

  2. take a look at

  3. Mike, are you a Paleo person or a Vit D salesman?
    BTW, their/your website does not appear correctly with Firefox — needs fixing.
    Quality is always an issue with vitamins too. Hard to tell what is good quality. I know Carson has good quality. Do you have references for your company?

  4. I take my D3 dissolved in fish oils.

  5. A Paleo person needs to know what the vitamin D levels were in the Paleolithic – Mad dogs and ….

  6. Ken,
    That is a fascinating read !! Thank you. I will look into your stuff more. Much appreciated !

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