Vitamin D – what’s new in supplementation?


Skin synthesis? It’s difficult in Poland! 

There are very few foods rich in vitamin D and they are not often eaten. Vitamin D is produced primarily in the skin, but only if you’re sunbathing with your arms and legs exposed, for a minimum of 15 minutes, between 10 and 15 hours, without the use of a protective cream with sunscreen. 

A hand up, which one of you sunbatches in this way in October, in Poland? This is basically impossible, right? And what’s only in November or December! That’s why vitamin D should be supplemented. In May 2018 new guidelines were published. On their basis I will show you how to check step by step what dose of vitamin D you need. 


Here you can find vitamin D supplements – CLICK



Step 1 

Check the level of vitamin D in your blood

Ask your doctor to determine the amount of vitamin D. This test is called 25 (OH) D. If the results indicate a deficiency, consult a physician who will propose the correct dose based on your situation (higher than the prophylactic dose). 

Deficiency 10-20 ng / ml or less – consultation with a doctor is recommended 

A slight deficiency of 20-30 ng / ml – consultation with a doctor is recommended 

The optimal concentration 30-50 ng / ml – use the tips for preventive supplementation 

A high concentration of 50-100 ng / ml is advisable to consult a doctor and reduce the dose of the supplement 

Toxic concentration more than 100 ng / ml – consultation with a physician is recommended 

Step 2 

Check if you are at risk 

Each Pole is exposed to a deficiency of vitamin D, but individual groups have a higher risk of deficiency. The latest recommendations have identified risk groups. 

The risk groups include people 

suffering from diabetes, 

with hormonal disorders (e.g., Hashimoto, polycystic ovary syndrome, insulin resistance), 

suffering from autoimmune disorders (eg multiple sclerosis, systemic lupus erythematosus), 

with hypertension, atherosclerosis, 

all those who are chronically treated with steroid drugs, 

with liver and kidney diseases, 

with cancer, 


working on a night shift, 

Allergy sufferers, 

people suffering from celiac disease and inflammation of the intestines. 

This list does not cover all situations in which you will be classified as a risk group. If you’re not sure if you’re talking to her, talk to your doctor. 

Persons at risk are recommended 

more frequent prophylactic control of vitamin D concentration, 

use of maximum preventive doses (if the test result is in the norm). 

Step 3 

Take vitamin D! (recommendations for adults aged 18-65) 

If you have a vitamin D deficiency confirmed by testing, the dosage of supplementation should always be determined by your doctor. 

If you have obtained the correct result in the test and you do not meet the conditions of sun exposure, you should supplement 800-2000 IU of vitamin D daily, every day, throughout the year. 

Attention! If you are at risk, choose the highest dose of preventive supplementation, i.e. 2,000 IU per day. 

If (by some miracle) you manage to meet the conditions of exposure to the sun, supplementation is not necessary, but it is still recommended! 


You can read also: Vitamin D and strength

Posted on: March 20, 2019

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