I had a starting level of 46.
From memory I took 16000 IU's per day for the first month, then 14000 a day for the second month which got me up to 195 then I reckoned on 4000 units a day for the 3rd month to keep me level, but i found I'd dropped to 115 a month later, so I've upped it to 5000 IU's per day as obviously 4000 a day was not enough to keep me level.
Will be sending another test in at the end of the month to see where I'm at now.
However, according to Dr Gominak, you need to be over 100 nmol/L to keep my (now corrected) gut bugs happy, but the sweet spot for best sleep (where repairs are done) is between 150 and 200. I did find that my sleep quality improvements stalled for about 3 weeks around my 115 nmol/L reading but they've picked up again since going to 5000 IU's of D per day and I'm sleeping really well every night, except the odd time when high or low BG's screw it up regardless. Now that we have some (occasional) sun I'm grabbing whatever free D when I can, short sleeves & shorts out in the garden. Supposedly, depending on which expert you listen to, sun on your skin won't take you above 200 nmol/L.
But - it's different for everyone so please don't base your doses on what I've taken !
The rightsleep workbook has guide tables to work out your doses as you load up but they seem to assume you get your results back within a few days then you make your changes accordingly.
The problem I'm having with calculating doses is the amount of delay in getting the results back. The last one took 3 weeks from posting to getting my results email. They apologised and said they had a large backlog owing to the covid pandemic and sudden interest in vit D. So it's partly going from the guide, and partly guesswork on my part.
Searly - Out of interest how long did it take to get your result back ?
There's a new video recently posted -
Cheers- Dave.