only 62 sunny days per year
Look into UVB lamps. Getting your body to make D is much better than supplements.
Definitely agree that real light is the best way to get vitamin D. But until you can live in the tropics all year round or find a safe sun lamp you absolutely should supplement!
5000 a day should be the absolute minimum. I do a lot of research on vitamin D and they are finding that taking any less than 5000 a day when you are deficient will not bring your levels up. I'd say take up to 10,000 a day for a month and get retested.
Thank you, Ben, I will try!
Also, I've seen "50 000 iu once or twice a week"-strategy. What do you think about that?
Many D supplements do not work as promised or might cause liver and kidney complications.
I would recommend getting a reptile lamp from a pet store or from a place like amazon.com, and or a UVB light for your home. That way, you can always be using it when you are reading, online, watching tv, or whatever your domestic habits are.
I was quite low in D and took about 10,000IU a day for around a month and then down to 5,000UI a day. After about three months I had ample D after a blood test. I stopped supplementing and would sun bake in the mornings for around an hour. However after another follow up test I had dropped 33% doing this. I am back on 5,000IU a day. My natropath told me that depending on season and your location in the world between 11 and 3 is the only time you can make it. That seems to hold true with myself and my results. I was also taken off of the fish oil based D and put on something else after the recommendation of an alternative GP. I would try to stay away from fish based oil supplements if you choose to supplement.