Rhonda Patrick on Vitamin D3
25 episodes · 69 references · 2013–2025
- Patrick considers vitamin D3 one of the most critical supplements, taking 4,000 IU daily herself and maintaining serum levels around 50 ng/mL - Emphasizes vitamin D as a steroid hormone regulating 5% of the human genome, with benefits spanning dementia risk reduction (40%), immune function, serotonin synthesis, and epigenetic aging reversal - Warns of a U-shaped mortality curve — too much vitamin D causes vascular calcification; recommends staying between 40-60 ng/mL and testing blood levels regularly
Consumption
- Takes 4,000 IU of vitamin D3 daily, combined with vitamin K2 - Maintains serum 25-hydroxyvitamin D levels consistently around 50 ng/mL - Takes vitamin D in the evening after dinner and tests levels ideally quarterly
Benefits
- Supplementation associated with 40% lower dementia risk over a decade; activates Klotho for cognitive protection and enhances amyloid beta clearance from the brain - Reversed epigenetic age by 1.8 years in overweight African-American individuals at 4,000 IU/day; protects telomere length via anti-inflammatory properties - Reduces acute respiratory infection risk by over 50% in deficient individuals; regulates serotonin synthesis and over 1,000 genes including immune and neurotrophic factors
Best Practices
- Target serum levels of 40-60 ng/mL; 1,000 IU daily raises blood levels by approximately 5 ng/mL; choose D3 over D2 as it converts more efficiently - Get blood levels tested regularly since genetic polymorphisms can require 2-3x the normal dose to reach sufficient levels - Daily or weekly dosing is effective but monthly dosing is not; 4,000 IU/day is the tolerable upper intake and corrects most deficiency
Cautions
- U-shaped mortality curve: levels above 80 ng/mL enter a dangerous range where excess vitamin D increases dietary calcium absorption, risking vascular calcification - Bioavailability reduced ~50% in overweight/obese individuals; sunscreen, dark skin, and aging also impair vitamin D production - Vitamin D2 may inhibit some beneficial effects in muscle; too much can be nearly as harmful as too little
“I personally take 4,000 IUs a day and I get my vitamin D levels measured, ideally quarterly, and my levels hover around 50 nanograms per milliliter.”
Rhonda Patrick at Orthomolecular Medicine Congress in Bussum, Netherlands (Keynote Oct. 3rd, 2015)
“I currently supplement with 4,000 IUs per day and my levels are consistently 50 nanograms per milliliter.”
COVID-19 Q&A #1 with Rhonda Patrick, Ph.D.
“In the evening after dinner, I take my vitamin D.”
Rhonda Patrick's EXACT Supplement Routine (doses, timing, & brands revealed)
“I personally take 4,000 IU a day and my levels range between 50 to 54 nanograms per mil, which is considered adequate.”
How Diet & Lifestyle Influence Aging & Brain Function [UCSF Healthy Heart Talk Oct. 2014]
“I'm taking the vitamin D K2.”
This Is Everything Rhonda Patrick Supplements With
“Vitamin D can actually protect your DNA. Telomeres are caps at the end of your DNA that protect it from unwinding, and vitamin D can actually protect telomere length.”
How Your Lifestyle Can Change Your Genetics (2010)
“Vitamin D also upregulates a variety of neurotrophic factors including nerve growth factor and brain-derived neurotrophic factor.”
This Supplement Could Cut Your Dementia Risk By 40%
“Having levels above 30 is associated with a lower all-cause mortality.”
How Vitamin D, Omega-3s, & Exercise May Increase Longevity | Dr. Rhonda Patrick
“Nutrition research has demonstrated the positive benefits of micronutrient supplementation such as vitamins D, E, B and omega-3 fatty acids on disease prevention and decreasing all-cause mortality.”
Rebuttal to Anti-Vitamin Editorial: "Enough is Enough"
“Vitamin D is so much more than a vitamin. It's actually converted into a steroid hormone. That means that it goes into the nucleus of our cells and interacts with our DNA and it activates genes that are important.”
Dr. Rhonda Patrick: Optimizing Longevity with Micronutrients & Vigorous Exercise
“They found weekly doses, daily doses worked, but monthly doses did not in terms of protecting against acute respiratory tract infections.”
Dr. Roger Seheult from MedCram on COVID-19 Vaccines, Vitamin D, and Heat Hydrotherapy
“You want to have your 25-hydroxyvitamin D levels between 30 to 60 nanograms per milliliter as a great level to have.”
This Supplement Could Cut Your Dementia Risk By 40%
“They were given 4000 IU of vitamin D a day.”
Dr. Steve Horvath on epigenetic aging to predict healthspan: the DNA PhenoAge and GrimAge clocks
“Depending on like vitamin D we have more, it's not exact but that was the default that we finally agreed to after multiple meetings and intense discussions.”
CHORIBar in Focus: Affecting Change by "Filling Gaps" & Avoiding Overload
“Vitamin D levels should be measured prenatally. If these women do not have enough vitamin D, they need to be given a vitamin D supplement.”
Rhonda Patrick at Orthomolecular Medicine Congress in Bussum, Netherlands (Keynote Oct. 3rd, 2015)
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