Gil Carvalho on Vitamin D3
11 episodes · 34 references · 2025–2026
- Carvalho personally supplements 1,000–2,000 IU vitamin D3 daily in drop form and considers it one of his core supplements - Cites trial evidence for bone health, cancer mortality reduction, diabetes prevention, IBD relapse reduction, and testosterone improvement in deficient individuals - Warns against mega-dosing (10,000 IU/day may worsen bone density) and emphasizes that low vitamin D is often a bystander marker, not a causal factor
Consumption
- Takes vitamin D drops daily at 2,000 IU per drop, year-round - Lists vitamin D as the first supplement in his personal stack - Uses a liquid drop form, noting a single bottle lasts roughly a year
Benefits
- Trial evidence shows reduced cancer mortality risk, reduced progression to diabetes in pre-diabetics, and lower HbA1c in deficient individuals - Can boost testosterone by ~90 points in those with deficient vitamin D levels - Reduces relapse and episodes in inflammatory bowel disease; some evidence for rheumatoid arthritis in deficient patients
Best Practices
- Recommends 600 IU/day for most adults, 800 IU for over-70s, 400 IU for infants; tolerable upper limit is 4,000 IU/day - Prefers D3 over D2 for higher biological activity; favors daily low doses over sporadic mega-doses which may increase fracture risk - Supports empiric supplementation for all children under 18 and adults over 75 without requiring blood level screening first
Cautions
- Mega-dosing at 10,000 IU/day may paradoxically worsen bone density and increase fracture risk - Excess vitamin D causes hypercalcemia leading to nausea, muscle weakness, kidney stones, and kidney failure; supplement label accuracy ranges from 9–146% of stated dose - Low vitamin D often correlates with but does not cause conditions like heart disease or depression — supplementation trials frequently show no benefit for these
“First supplement I take is a vitamin D.”
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“I have a vitamin D in drops. I take one drop a day and that contains 2,000 international units.”
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“I'm staring at the sun with my eyes wide open. You can get a tiny bit from the sun hitting your skin, but if you want a lot of it, the only way to get it is through your open eyes.”
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“I got some vitamin D drops a while back and it's like a year's worth for one person.”
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“Vitamin D supplementation has also been shown in trials to help reduce hemoglobin A1C, especially in people who are vitamin D deficient.”
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“Some trial data suggests that vitamin D supplementation may reduce the risk of dying of cancer.”
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“Vitamin D, you can get rickets without vitamin D. It doesn't affect your growth like for example vitamin D does.”
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“Some mushrooms contain vitamin D if they've been exposed to sunlight and vitamin D can help with insulin sensitivity.”
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“Vitamin D helps us absorb calcium in our intestine and is important for bone health, muscles, nerve function, and our immune system.”
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“It is recommended to supplement with vitamin D for all children up to 18 years old to improve bone health and reduce respiratory infections.”
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“One trial found a little better bioavailability for vitamin D gummies compared to tablets.”
Everything you need to know about Vitamin D
“The tolerable upper intake value for vitamin D is 4,000 international units a day for adults.”
Everything you need to know about Vitamin D
“The evidence points to taking a lower dose daily rather than a large dose sporadically, which may even increase fracture risk.”
Everything you need to know about Vitamin D
“Most people need about 600 international units per day, while those over 70 need 800 and infants under one need 400.”
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“Wouldn't recommend this practice to anybody. There's plenty of damage and many cases where people have issues with their vision after direct sunlight exposure.”
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