Absorption
✦Take with a fat-containing meal for best absorption. Vitamin K2 improves vitamin D utilization.
Daily Dose
⚖
Common dose: 1,000–2,000 IU daily
RDA: 15 mcg (600 IU)
Upper limit: 100 mcg (4,000 IU)
Best form: D3 (cholecalciferol) preferred over D2
Timing: With a fat-containing meal.
Higher doses may be needed for deficiency. Blood testing recommended before megadosing.
Effects
Food Sources
- Salmon570 IU per 100g
- Egg yolks44 IU per yolk
- Fortified milk120 IU per cup