Sunshine in a bottle
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 online.
I will directly copy and paste the recommendations below:
Key recommendations:
- 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.
Matt Cahill has worked extensively in the nutritional supplement field, and is the former CEO of Designer Supplements. During his time in the field has researched and developed prohormones, testosterone boosters, and other related compounds, both for his own company and others. 