Maintain serum vitamin D (25(OH)D3) levels between 40 and 60 ng/mL, supported by a daily intake of 2,000 IU, to optimize health and reduce all-cause mortality.

noli's read

Rhonda Patrick’s recommendation is based on an observation of 'J' or 'U' shaped curves found in numerous observational studies, which suggest that levels that are too low are correlated with an increase in mortality, while an 'optimal' level would be protective. It is scientifically recognized that severe deficiency (often <20 ng/mL) is deleterious, but the exact range for the optimum (40-60 ng/mL) remains a subject of debate in the scientific literature. Meta-analyses of randomized controlled trials (RCTs), such as those published in the BMJ, show that while supplementation reduces mortality in certain vulnerable populations, the beneficial effect often plateaus at more modest doses for the general population. The idea that 2,000 IU is sufficient is a reasonable estimate for maintaining these levels in many people, but individual response varies enormously depending on genetics and lifestyle. In short, aiming for 40-60 ng/mL is a prudent, prevention-oriented approach, although the scientific consensus on the exact threshold for 'maximum benefit' remains evolving.

the sources

1. 1NIH Office of Dietary Supplements 2026
2. 2Manson JE et al. 2019
3. 3foundmyfitness.com/topics