The recommended daily amount of vitamin D is also a matter for debate. For example, this amount ranges from 400 IU/day by the US government, 1,500 – 2,000 IU /day by the Endocrine Society to 5,000 IU/day by the Vitamin D Council. Grassroots Health has a chart on its web site that tells you how much vitamin D to take to change your level and says that intake of 35 IU/lb of body weight estimates the ideal daily dose. These amounts can be affected by amount of body fat, gut inflammation, high cortisol levels, auto-immune issues, impaired fat absorption, use of drugs that reduce absorption, aging, and genetic defects, Since intake amount doesn’t guarantee optimal levels, testing on a regular basis is highly recommended. But many thyroid patients have discovered that they don’t begin to raise their levels until they are at 5000 IU at the least, and many state they need 10,000 IU’s daily. probably due to absorption issues inherent with our low stomach acid levels. See #9 below.
The Vitamin D Council recommends taking vitamin D3 rather than vitamin D2. Vitamin D3 is the type of vitamin D naturally produced by your body in response to sun exposure, while vitamin D2 is not. In the United States, most over-the-counter vitamin D supplements are D3. Other than that, it doesn’t matter what form of vitamin D you take, whether it’s in a capsule, tablet or liquid. For most people, vitamin D is easily absorbed in the body and you don’t need to worry about what time of day you take it or whether you take it with meals.