Dosage Lookup
Vitamin D
Strong
consensus
Consensus Protocol
Dosage
- 1,000-5,000 IU daily of vitamin D3 depending on baseline levels and body weight
- Hyman recommends testing levels and targeting 50-80 ng/mL
- Patrick suggests most people need supplementation given widespread deficiency
Form
- Vitamin D3 (cholecalciferol), NOT D2
- Hyman specifically recommends D3 with K2 for proper calcium metabolism
- Fortified foods often use the less effective D2 form
Timing
- Take with a fat-containing meal for better absorption
- Morning or midday preferred — some evidence that evening doses can interfere with melatonin production
Notes
- Get a 25-hydroxy vitamin D blood test before supplementing to establish baseline
- Retest after 3 months
- Body fat sequesters vitamin D, so higher BMI individuals may need higher doses
- Sensible sun exposure (UV index below 3, early morning or late afternoon) is the most efficient way to produce vitamin D but isn't sufficient for most people year-round
Expert Positions
What Each Expert Says
Huberman covers vitamin D extensively through guest experts on his show, particularly Rhonda Patrick and Roger Seheult. He includes vitamin D in his foundational supplementation protocol and has dedicated episodes to sunlight's role in health — covering UVB exposure for vitamin D production, immune function, hormonal effects, and circadian rhythm. He also discusses vitamin D's role in preventing colds and flu, noting it may offer protection especially for those with low levels. His practical recommendation is to get morning sunlight exposure and supplement D3 as part of a foundational protocol.
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