Verdict
Leaning for
The right daily vitamin D dose depends on a blood test result, not a fixed number.
3 sources: 2 positive, 1 partly
By Arun AgrahriLast reviewed 3 timecoded sources
Short answer
Dose from a blood test, not a fixed number. Mark Hyman targets 50-80 ng/mL on a 25-hydroxy vitamin D test, and Peter Attia takes 5,000 IU of D3 and lands at 50-60. Common doses start at 1,000 IU/day. Pair D3 with K2 for calcium metabolism.
Vitamin D supplements are worth taking.
The verdict on Vitamin D overall. 12 sources: 6 positive, 6 partly
positive partly neutral negative Each researcher and each study counts once per claim, however often they come up.
The right daily vitamin D dose depends on a blood test result, not a fixed number.
3 sources: 2 positive, 1 partly.
Researchers say
2 positive, 1 partly
Mark Hyman, 8 mentions on this claim
Positive Video
on The Dr. Hyman Show, at 36:52 · positive
“you have to know your level you can't just guess because some people are okay and some people aren't”
on The Dr. Hyman Show, at 10:41 · positive
“you can't know based on supplementation you have to actually test your blood level to know where you're at”
on Huberman Lab, at 53:43 · positive
“Test don't guess. Most people don't know. And some people may need, you know, 10,000 units of vitamin D to get the same blood level”
on The Dr. Hyman Show, at 06:31 · positive
“how much should we be taking on a daily basis and I think they're depending on you and your vitamin D level your sun exposure”
on The Dr. Hyman Show, at 06:36 · positive
“you actually may need 10 times that so make sure you get vitamin D test check your levels”
on The Dr. Hyman Show, at 24:56 · positive
“you will not know how much you need unless you test”
on The Dr. Hyman Show, at 40:05 · partly
“the range I usually recommend is two to 5,000 units a day”
on The Dr. Hyman Show, at 27:38 · partly
“probably about two to 5,000 a day is the dose for most people but you got to check your levels”
Rhonda Patrick, 3 mentions on this claim
Positive Video
on FoundMyFitness, at 42:42 · positive
“the best way to determine how much vitamin D to supplement with is a blood test done at baseline and a month after supplementation”
on FoundMyFitness, at 10:57 · positive
“some people can require a much higher dose than other people so really the key here is blood test and measuring”
on FoundMyFitness, at 02:23 · positive
“it's a good idea to routinely get your vitamin D levels tested. That way you can actually tweak the amount of vitamin D”
Chris Kresser, on The Dr. Hyman Show, at 15:01
Partly Video · Opinion
Open the tape at 15:01 →“so someone who's obese might need to take 10 000 IU of uh per day of vitamin D just to maintain a normal level yeah versus someone who's lean maybe 2000 IU would be sufficient”
Studies show
No study counted yet.
Mark Hyman Video · positive · 8 mentions
on The Dr. Hyman Show, at 36:52 · positive · Opinion
“you have to know your level you can't just guess because some people are okay and some people aren't”
on The Dr. Hyman Show, at 10:41 · positive · Opinion
“you can't know based on supplementation you have to actually test your blood level to know where you're at”
on Huberman Lab, at 53:43 · positive · Opinion
“Test don't guess. Most people don't know. And some people may need, you know, 10,000 units of vitamin D to get the same blood level”
on The Dr. Hyman Show, at 06:31 · positive · Opinion
“how much should we be taking on a daily basis and I think they're depending on you and your vitamin D level your sun exposure”
on The Dr. Hyman Show, at 06:36 · positive · Opinion
“you actually may need 10 times that so make sure you get vitamin D test check your levels”
on The Dr. Hyman Show, at 24:56 · positive · Opinion
“you will not know how much you need unless you test”
on The Dr. Hyman Show, at 40:05 · partly · Opinion
“the range I usually recommend is two to 5,000 units a day”
on The Dr. Hyman Show, at 27:38 · partly · Opinion
“probably about two to 5,000 a day is the dose for most people but you got to check your levels”
Rhonda Patrick Video · positive · 3 mentions
on FoundMyFitness, at 42:42 · positive · Opinion
“the best way to determine how much vitamin D to supplement with is a blood test done at baseline and a month after supplementation”
on FoundMyFitness, at 10:57 · positive · Opinion
“some people can require a much higher dose than other people so really the key here is blood test and measuring”
on FoundMyFitness, at 02:23 · positive · Opinion
“it's a good idea to routinely get your vitamin D levels tested. That way you can actually tweak the amount of vitamin D”
Chris Kresser, on The Dr. Hyman Show, at 15:01 Video · partly · Opinion
“so someone who's obese might need to take 10 000 IU of uh per day of vitamin D just to maintain a normal level yeah versus someone who's lean maybe 2000 IU would be sufficient”
The right daily vitamin D dose depends on a blood test result, not a fixed number.
Mark Hyman, 8 mentions on this claim
Positive Video
on The Dr. Hyman Show, at 36:52 · positive
“you have to know your level you can't just guess because some people are okay and some people aren't”
on The Dr. Hyman Show, at 10:41 · positive
“you can't know based on supplementation you have to actually test your blood level to know where you're at”
on Huberman Lab, at 53:43 · positive
“Test don't guess. Most people don't know. And some people may need, you know, 10,000 units of vitamin D to get the same blood level”
on The Dr. Hyman Show, at 06:31 · positive
“how much should we be taking on a daily basis and I think they're depending on you and your vitamin D level your sun exposure”
on The Dr. Hyman Show, at 06:36 · positive
“you actually may need 10 times that so make sure you get vitamin D test check your levels”
on The Dr. Hyman Show, at 24:56 · positive
“you will not know how much you need unless you test”
on The Dr. Hyman Show, at 40:05 · partly
“the range I usually recommend is two to 5,000 units a day”
on The Dr. Hyman Show, at 27:38 · partly
“probably about two to 5,000 a day is the dose for most people but you got to check your levels”
Rhonda Patrick, 3 mentions on this claim
Positive Video
on FoundMyFitness, at 42:42 · positive
“the best way to determine how much vitamin D to supplement with is a blood test done at baseline and a month after supplementation”
on FoundMyFitness, at 10:57 · positive
“some people can require a much higher dose than other people so really the key here is blood test and measuring”
on FoundMyFitness, at 02:23 · positive
“it's a good idea to routinely get your vitamin D levels tested. That way you can actually tweak the amount of vitamin D”
Chris Kresser, on The Dr. Hyman Show, at 15:01
Partly Video · Opinion
Open the tape at 15:01 →“so someone who's obese might need to take 10 000 IU of uh per day of vitamin D just to maintain a normal level yeah versus someone who's lean maybe 2000 IU would be sufficient”
Precis is not affiliated with or endorsed by YouTube or by any researcher, show or publisher we quote. We take no sponsorship, ad or affiliate money, and every verdict is our own review of what was said. How we stay independent
The right daily vitamin D dose depends on a blood test result, not a fixed number. Set it from a 25-hydroxy vitamin D test; the target range is 50-80 ng/mL.
Peter Attia, on his own show, takes 5,000 IU of D3 a day and doses from blood monitoring, which puts him at 50-60. Common doses run 1,000-5,000 IU a day. Rhonda Patrick, on her own show, cites data showing 40% lower dementia risk with D3, and links deficiency to 5 years of faster biological aging.
Use D3, not D2. Mark Hyman pairs D3 with K2 every time, so calcium goes to your bones and not your arteries. Take it with a meal that has fat in it. Morning beats evening, since some evidence says an evening dose interferes with melatonin.
Darker skin, obesity and older age raise the requirement, as do a northern latitude and little sun. Get a 25-hydroxy vitamin D test before you start and retest after 3 months.
Precis membership
The answer above is the whole answer: the verdict, every counted mention, where the sources disagree, and the receipt behind each one. Nothing on this page is held back.
A free account adds
Pro adds
Full Vitamin D evidence report
The verdict on every claim, and where the sources disagree