Dr. Gundry's Standard Vitamin D Recommendation
Dr. Steven Gundry, a former cardiothoracic surgeon and author of The Plant Paradox, views vitamin D3 as a foundational supplement for overall wellness. For most people, he advocates for a higher daily intake than the standard recommended dietary allowance (RDA). His rationale is based on his clinical experience with thousands of patients and his research into vitamin D's extensive role throughout the body, including its impact on genetic expression.
For a general, healthy population, Dr. Gundry's daily protocol typically involves a particular amount of vitamin D3. He considers this essential to achieve optimal blood levels, which he believes are crucial for proper immune function, bone health, and hormone regulation. Unlike conventional recommendations that focus on preventing outright deficiency, Gundry aims for sufficiency to promote peak health.
The Critical Pairing of Vitamin D and K2
A key part of Dr. Gundry's recommendation is that vitamin D3 should never be taken in isolation but rather paired with vitamin K2. This synergistic relationship is crucial for proper calcium utilization. Vitamin D increases the absorption of calcium, but without sufficient vitamin K2, this calcium may not be deposited correctly in the bones. Instead, it can accumulate in arterial tissue, potentially leading to calcification.
Why Vitamin K2 is Important
- Calcium Distribution: Vitamin K2 (specifically the MK-7 form) activates proteins that help guide calcium to the bones and teeth, where it belongs.
- Cardiovascular Health: By directing calcium away from soft tissues like arteries, vitamin K2 supports cardiovascular health.
- Bone Health: Ensures that the calcium absorbed with the help of vitamin D is used to strengthen the skeleton.
Dr. Gundry's protocol for daily vitamin D3 often includes vitamin K2 as MK-7.
Higher Intakes for Specific Conditions
Dr. Gundry's recommendations are not one-size-fits-all. He has observed that people with certain health issues, particularly autoimmune diseases, may require significantly higher intakes to achieve therapeutic effects.
In a 2017 article on Goop, he shared that some of his patients with autoimmune diseases may require a substantial amount initially, especially to address issues like a "leaky gut". He also cited his personal experience of taking a significant amount for a short period to combat the flu without negative side effects.
It is crucial to emphasize that these very high intakes should only be taken under the supervision of a knowledgeable healthcare practitioner. While Gundry has not observed toxicity in his own practice, the medical community advises caution with extremely high intakes, as absorption and individual needs vary.
Achieving Optimal Blood Levels
Instead of focusing on a single number, Dr. Gundry emphasizes the importance of a blood test to determine individual vitamin D levels and adjust the approach accordingly. He generally recommends aiming for a serum 25(OH)D level between 70–100 ng/ml for most patients.
He notes that for individuals with autoimmune conditions, even higher levels may be sought to modulate the immune system effectively. Consistent blood testing allows for a personalized and safe approach to supplementation.
Dr. Gundry's Recommendations vs. Conventional Wisdom
| Feature | Dr. Gundry's Recommendation | National Institutes of Health (NIH) Standard |
|---|---|---|
| Standard Daily Approach | A specific amount | 600–800 IU |
| For Autoimmune | A significant amount initially, under supervision | Consult a medical professional; often lower approaches prescribed short-term for deficiency. |
| Tolerable Upper Intake | Suggests a higher amount is generally safe; he has seen patients tolerate much more | Tolerable Upper Intake Level (UL) is 4,000 IU for adults. |
| Key Pairing | Vitamin D3 with Vitamin K2 (MK-7) | Not standard practice, though often recommended for bone health. |
| Optimal Blood Level | 70–100 ng/ml for general health | 20 ng/ml or higher is considered adequate for most. |
The Role of Healthy Fats and Seasonal Changes
Vitamin D is a fat-soluble vitamin, meaning it is absorbed best when consumed with dietary fat. Dr. Gundry advises taking your supplement with a meal that contains healthy fats, such as extra virgin olive oil, nuts, or avocado. This simple practice can significantly enhance the body's absorption of the supplement, making it more effective.
He also adjusts his intake seasonally. During winter months when sun exposure is limited, he increases his intake to compensate for the lack of natural vitamin D production from sunlight. For those living in climates with less sun year-round, consistent, higher supplementation may be necessary.
Conclusion: A High-Intake, High-Purpose Philosophy
Dr. Gundry’s recommendations on how much vitamin D does Dr Gundry recommend differ significantly from standard medical guidelines, reflecting his belief that a higher intake is necessary for optimal—not just adequate—health. His protocol emphasizes a specific amount of D3, the crucial addition of vitamin K2, and a focus on treating conditions like leaky gut and autoimmune issues. While his philosophy advocates for a more aggressive approach, the foundation is personalized care guided by blood testing.
For anyone considering a high-intake vitamin D regimen, especially for existing health conditions, it is imperative to consult a healthcare professional. You can explore standard recommendations from organizations like the National Institutes of Health to inform your discussion with your doctor. Gundry's approach serves as a compelling, if controversial, perspective on the importance of this vital nutrient.
