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Top Vitamin D Research Papers- 2021
The evidence that vitamin D has important health benefits continued to increase in 2021. In particular, the benefits in reducing risk of SARS-CoV-2 infection and COVID-19 became more robust, as did those for CVD. The evidence clearly points to the healthy range of 25(OH)D as being 30-40 ng/ml, with additional evidence for the optimal range being 40-60 ng/ml. Due to modern lifestyles, it is very difficult to achieve those levels from solar UVB exposure and diet. The most efficient way to raise serum 25(OH)D is to supplement with vitamin D3, of at least 5000 IU/d, and up to 10,000 IU/d. After taking a supplement for 4 months, a blood test for vitamin D level (suggested level 40-60 ng/ml) along with a doctor's advice can assist in setting the dose.
Adequate amounts of magnesium in the diet or in supplements (400-600 mg/d in malate, citrate, or chloride form) are necessary to aid the action of vitamin D. [24-27] Supplements of other essential nutrients are beneficial in empowering the immune system, including zinc (50 mg/d with 2 mg/d copper), and selenium (100 mcg/d, included in many multivitamins).