Here is how to adjust your vitamin D supplementation to hit the range recommended by neurologist Dr Stasha Gominak.
Dr Gominak’s proven values do NOT match the lab’s assurances.
Remember, you are optimising your vitamin D level to optimise your REM sleep, and with correct REM sleep, your body has the best possible chance of making repairs, be they neurological, structural, gastric or anything else.
It turns out that when vitamin D is supplemented, the body demands a LOT of B vitamins. Many of the Bs are made by the gut flora, but the gut flora, in turn, feed on vitamin D. Many of your gut flora will have starved and died if your vitamin D level dropped much below 100 nMol/L (which is 40ug/ml).
So, if your vitamin D level is below 100nMol/L, you will also need to supplement with a B complex. Dr Gominak recommends a B50 daily. This is to make up the deficit UNTIL your gut recovers and makes the Bs for itself again.
After years of sleep studies, Dr Gominak’s optimum vitamin D range in the blood is 150 to 200nMol/L . This is the same as 60 to 80ug/ml.
Here are the steps to optimise your vitamin D AND B vitamins:
1 Take a baseline vitamin D blood test. (we can send this to you)
Send your blood to the lab in the supplied, post paid envelope and await the result.
2 Begin Supplementing according to your individual baseline result as follows:
- If your level is 0 to 50nMol/L take 14,000iu per day for one month. Then re-test.
(Once in range, take 10,000iu per day in winter and 5,000iu per day in summer.)
- If your level is 51 to 75nMol/L take 14,000iu per day for one month. Then re-test.
(Once in range, take 5,000iu per day in winter and summer.)
- If your level is 76 to 100nMol/L take 10,000iu per day for one month. Then re-test.
(Once in range, take 5,000iu per day in winter and 2,000iu per day in summer.)
- If your level is 101 to 150nMol/L take 5,000iu per day for one month. Then re-test.
(Once in range, take 2,000iu per day in winter and summer.)
You will ONLY NEED THIS FOR APPROXIMATELY 3 MONTHS. The B vitamins will help you make repairs. BUT after about 3 months you will suddenly feel bad. When this happens, STOP the B50. Your gut is now making sufficient Bs and you only need a regular B complex with 100% RDA of the 8 B vitamins.
4 Re-test the vitamin D level in your blood.
Now compare the first result and the second and determine whether you are now in range, or look at the trajectory and estimate how much longer you should remain at the high amount of Vitamin D, to get into range. Aim for 170 – 180nMol/L when estimating.
5 Reduce your vitamin D supplementation to the maintenance level.
Once you are in range with vitamin D, go to the maintenance level listed in point 2 above.
In the vast majority of cases, this is sufficient information. Once in a while though, people respond differently, and if you feel the above structure is not working for you, I suggest you download Dr Stasha Gominak’s workbook here.