How much vitamin D and other nutrients do I take

One person, through an evolutionary process for himself, has come has blogged Understanding Vitamin D with other Nutrients Vitamin D Survivor Jan 2013
His conclusions are columns 2 and 3 of the following table for adults

Nutrient	Survivor per lb	Survivor 200 lb = 91kg	US approx RDA Varies with age, sex, preg.	Needed by Vitamin D/Bone	VitaminDWiki
Vitamin D3	40 IU	8,000 IU	600 IU	Bone	4,000+ IU (not obese)
Vitamin A	20 IU	4,000 IU	4000 IU	Vit D	20 IU/lb ?
Vitamin C	20 mg	4,000 mg	90 mg		500 mg Helps seniors produce D
Magnesium	4.5 mg	900 mg	400 mg	Vit D Bone	250 mg
Iodine	50 ug	10,000 ug	150 ug		some
Sulfate {Survivor}	40 mg	8 gram	-		some topical MSM
Vitamin K2			120 ug (Vit K)	Vit D Bone	100 ug per 1000 IU Vit D? (1000 ug Vit D Council)
Zinc			15 mg	Vit D Bone	some
Strontium			-	Bone	some
Silica			-	Bone	some horsetail
Calcium			1000 mg	Bone	Ca <750mg if D> 3000 IU
Omega-3			1.1-1.6 g AI (no RDA)	Vit D?	2 g
Boron			-	Bone	5-10 mg

ug = microgram
mg = milligram = 1000 ug = 0.001 gram

We very much like the idea of basing nutrients on body weight, alternates:

1. % fat in the body
2. BMI, which is not a good measure)

but the amounts usually need to vary with

• Age (especially the very young and the very old)
• Medical condition or drug which interferes with the nutrient
• Pregnancy, lactation
• How much of the nutrient is already obtained from food/sun
• Amount of vitamin D
  If have lots of vitamin D then perhaps Vitamin K2:10X?, Magnesium: 2X?

See also VitaminDWiki

• Good Health is more than Vitamin D and cofactors – my view Updated 2015
• Healthy bones need: Calcium, Vitamin D, Magnesium, Silicon, Vitamin K, and Boron – 2012
• Low cost cofactors for vitamin D which contains several tables showing the amount of each nutrient in each cofactor pill/iquid
• Vitamin D Recommendations around the world - IU and ng
• 100 IU per kg of infant July 2011, Poland etc. (220 IU per pound) has a graph
• The folly of a single RDA for vitamin D - Jan 2011
• Overview Loading of vitamin D VitaminD is one of the few nutrients which can be restocked quickly
• Zinc and Vitamin D category listing has 90 items along with related searches

See also web

• Vitamin and mineral Deficiency infographic
• Zinc increases the activity of vitamin D-dependent promoters in osteoblasts. 2000
• GrassRoots Health has the following chart

short url = http://is.gd/vitdplus