How much and what vitamin d should I take

Andrew Huberman suggests that a daily dose of 1,000 to 2,000 IU of vitamin D is generally safe for most individuals. This range can help maintain adequate vitamin D levels and reduce the likelihood of deficiency, which can otherwise diminish immune function and increase the risk of respiratory infections. However, some individuals may require higher doses, and it is essential to get vitamin D levels tested to tailor supplementation appropriately. People with vitamin D deficiencies might need doses as high as 5,000 to 10,000 IU daily, but it's crucial to avoid excess unless tests show it's necessary 1.

Moreover, Dr. Rhonda Patrick emphasizes that while it's rare, extremely high doses could lead to hypercalcemia, so it's advisable to consult with a healthcare provider before taking higher doses of vitamin D 2. Vitamin D3 is preferred for supplementation due to its effectiveness in raising blood levels of vitamin D. Furthermore, getting adequate sunlight exposure can naturally boost vitamin D levels, though this varies with age and geographic location 3.