I have been taking over 2000 IU of vitamin D every day and my blood levels have dropped below the acceptable level. What happened? Can vitamin D drops be better than the tablets I take?

Most people think they are doing well by taking 1000 or 2000 IU of vitamin D a day. I was one of them. Not only was I taking 2000 IU of vitamin D, but I also had vitamin D in my milk and calcium tablets. I was sure my vitamin D level would rise to the recommended range of 75-200 nmol/l (30-80 ng/ml). But instead, my blood vitamin D level dropped. Since I am trying to prevent osteoporosis (which runs in my family)… and vitamin D is essential for calcium absorption… this drop in levels was clearly unacceptable.

I had recently been advised by a naturopath to aim for the upper limit of the recommended vitamin D range for optimal health… which meant levels should exceed 150 nmol/l (60 ng/ml). Amazingly, my test was done in December… just as the “vitamin D winter” began in Canada. Prior to that, I had been cycling in the south of France for two months, and my arms and legs had been exposed to the sun for six to eight hours each day.

Since I was definitely going in the wrong direction… I suspected that digestion had something to do with it.

I Had A Fat Deficiency?

Because vitamin D is a fat-soluble vitamin, its absorption is enhanced if you take it with a meal or snack that includes dietary fat. In my case, this should not have been a problem. I always took the supplement after breakfast, which usually included toast and butter.

I Had A Magnesium Deficiency?

The Vitamin D Council states that there are a number of co-factors that help the body properly use vitamin D. These include:

  • magnesium
  • zinc
  • vitamin K2
  • boron
  • Small amounts of vitamin A

Magnesium is the most important of these co-factors, as increased vitamin D intake can aggravate a latent magnesium deficiency. But in my case, this shouldn’t have been a problem since I was taking Cal/Mag to prevent osteoporosis… which includes over 300 mg of magnesium per day.

What About The Vitamin D Tablets?

Most capsules disintegrate quickly in the stomach and release their contents quickly, while tablets may not dissolve completely or at all. In general, capsules are a better choice than tablets.

But who has ever seen a vitamin D capsule? I took 1000 IU tablets, not capsules. And what’s interesting…there doesn’t seem to be a correlation between the size of the pill and its potency. I bought vitamin K and D tablets that were half the size of my vitamin D tablets…but had the same strength.

Vitamin D Drops?

My health-conscious friends are thrilled with the vitamin D drops. Some of them put the drops on the back of their palms and lick them to make sure they get the full benefit of the supplement. This is because the vitamin D is in the oil, which can be stuck to the side of a container of salad, cereal, or a nutritional drink.

Cod Liver Oil?

Cod liver oil seems like the perfect solution. After all… it’s what everyone used when I was a kid, and now they’ve improved it by adding lemon flavoring.

But there are many things I don’t like about cod liver oil. During the winter months in Canada, you need a few tablespoons a day to maintain the recommended blood levels. (That’s too much oil for me). Most cod liver oils are also high in vitamin A… which is strange because there are very few vitamins A deficiencies in developed countries. But most importantly… many brands of cod liver oil contain little or no vitamin D, as it was removed during production. Buyers must be very selective in the brands they purchase… although quality brands do exist.

Soft gels!

Soft gels are my favorite vitamin D supplement. They come in different amounts, including the 5,000 IU recommended by the Vitamin D Council. They are small and easy to swallow, and vitamin D is in oil, which promotes better absorption. (Mine includes soybean oil).

I don’t know if my capsule strategy is working until I get the results of my next blood test for vitamin D. It is summer and I am enjoying my 15 minutes in the sun…. 15 minutes on each side.

More and more research is indicating that blood levels of over 150 nmol/l (80 ng/ml) of vitamin D are essential to boost the immune system and protect against cancer. It’s worth spending some time experimenting and finding the best way to get the right amount of vitamin D. And if that includes more time in the sun…even better.