kiweno vitamin D calculator
Calculate your individual vitamin D demand
How does the vitamin D calculator work?
The kiweno vitamin D calculator helps you to find out your optimal supply of vitamin D. With this calculator you can calculate your individual vitamin D supply with supplements.
It is recommended that you first carry out a vitamin D test. This is important so that you can validly calculate your values. With the kiweno vitamin D rapid self-test you can determine your exact vitamin D level in your blood within 15 minutes at home.
Note: The values and recommendations given here are intended as preventive measures to avoid diseases. The recommended intake may vary for sick persons. Likewise, this recommendation applies only to adults. The requirements of pregnant women, nursing mothers, children and senior citizens may vary. This information is intended as an assistance and does not replace the advice of a doctor.
To calculate your vitamin D dosage, enter your values into the calculator – your results are displayed below. We have put together a short summary of all fields for you:
Vitamin D level: Your current vitamin D level, measured with a blood test (estimates, results of online tests etc. should be used with caution!) Attention: Values in nmol/l must first be converted to ng/ml.
Vitamin D target value: The vitamin D level you want to reach. There are good normal values between 30-60 ng/ml and high normal values at 60-90 ng/ml. There are different approaches and sources, which are explained in more detail below.
Body weight: Your current body weight.
Time to refill: The number of days you want to replenish your vitamin D reserves.
Loss rate: The default value of the loss rate for an average person is 0.83. However, this value can be increased to 3 (e.g. for sick people, smokers etc.)
Blood level increase: This value is fixed at 140 and describes how much vitamin D is needed to raise the blood level.
About vitamin D
Vitamin D belongs to the group of calciferols, which is a collective term for various substances of this type. Calciferols can be taken in active or inactive form through food. However, your body is also capable of forming a precursor itself: this happens in the liver and in the intestinal mucosa. Your skin needs sunlight to activate the precursors. Activation then produces vitamin D, which is important and effective for you. It is therefore important that you regularly expose your skin to the sun in order to activate the vitamin D on your skin under the influence of UV light.
The functions of the fat-soluble vitamin in the human body are numerous. Vitamin D, for example, strengthens the cardiovascular system, has an effect on the function of your thyroid gland and thus also on your hormone balance and the immune system. Vitamin D also plays an important role in regulating your calcium level and thus supports bone mineralization. A well covered vitamin D level is therefore an important protection against osteoporosis. The promotion of muscle development and function is also related to vitamin D. This is particularly important for older people, as they often have a low vitamin D status. In addition, it supports glucose utilization, which is why vitamin D is particularly important for diabetics. Vitamin D is also known for its positive effects on the state of mind. Recent studies indicate that low vitamin D levels are associated with mood swings and even depression. It is not yet clear whether the lowered concentration contributes to the disease or whether the clinical picture lowers the vitamin D level.
Above all, lifestyle is decisive: few stays in the fresh air and thus no direct UV radiation are reflected in a low vitamin D content. In addition, heavy metal pollution in the body can play a role, for example through smoking. Such chronic stresses can lead to a blockage of vitamin D activation. Biological age also has an influence, as kidney function, which is important for vitamin D metabolism, decreases over the years. For this reason, older people in particular should make sure that they get enough exercise in the fresh air. Seasons and latitude also influence vitamin D levels: low sun intensity in winter and short periods of sunshine have a negative effect. Digestive disorders can also play a further role: chronic liver and/or gallbladder diseases and disorders of the digestive tract, through which fats are poorly absorbed, reduce the absorption and storage of vitamin D.
Good to know!
What is the optimal vitamin D level?
As already mentioned, different sources recommend different vitamin D levels – currently there is no clear opinion. Official bodies, such as the German Nutrition Society, recommend a vitamin D level of 20 ng/ml. While the Institute of Medicine considers a level of 20 ng/ml to be sufficient, the minimum vitamin D level recommended by the Vitamin D Council is 40 ng/ml. The Grassroots Health initiative recommends a level of 40-60 ng/ml. Dr. Raimund von Helden is convinced that an optimal vitamin D level is between 50-90 ng/ml.
It can now be assumed that the average value should be around 30 – 80 ng/ml. However, the optimal value for a vitamin D level is above 50 ng/ml in almost all studies.
The vitamin d rapid self-test from kiweno interprets vitamin D values as follows:
0-10 ng/ml – severe deficiency
11-30 ng/ml – deficiency
31-100 ng/ml – optimal supply
> 100 ng/ml – Overdose
Vitamin D filling up and maintenance
In the case of a severe deficiency, we recommend filling up the vitamin D reservoir initially and then maintaining the vitamin D level. We cannot recommend limiting the replenishment phase to a few days (or even a single day). Due to legal requirements, pharmacies recommend, for example, only daily doses of up to 800 I.U. Other sources and studies consider a dose of at least 2000 I.U. to be necessary to achieve good vitamin D levels.
Therefore the results of this calculator should not be seen as a recommendation for action, but should always be discussed with an experienced doctor! We want to help to put the health and therefore the responsibility for oneself into the hands of each individual.
Vitamin K2 and Magnesium
Both are important cofactors without which vitamin D cannot be efficiently absorbed. That is why you should also pay attention to them during vitamin D supplementation.
The rule of thumb for vitamin K2 is: body weight times 2 = K2 in µg (guideline!). In this case you should use vitamin K2 MK7, which has the highest bioavailability. In contrast to magnesium, K2 should also be taken during the maintenance phase.
Normally a person with a healthy diet takes in sufficient magnesium so that additional vitamin D supplements can also be absorbed well. But especially in the filling up phase it is recommended to take additional elementary magnesium.
Vitamin D is a fat-soluble vitamin. So if we assume that the fat content is also higher with a higher body weight, the storage capacity for vitamin D also increases. According to this, the formula used for this calculator is capped up to 120kg, as otherwise utopian values would result. There are still few empirical values in this area. In this case you should definitely consult a doctor. Furthermore, the calculator should only be used for persons over 14 years of age – therefore it is only possible to enter a weight of 40kg or more in the calculator.
Blood level increase and loss rate
How much vitamin D is needed to raise the blood level by 1 ng/ml per kg body weight is described by the blood level increase. Based on the formula of Reinhard Melz, this value is 140 I.U.
Vitamin D is stored in fat and used by the body as needed. It is broken down at a rate of 0.83% per day. In healthy people with the best conditions, this value can also be 0.5%. In smokers, sick people or people taking medication, the loss rate can rise up to 3%.
You have further questions?
Then please feel free to contact our support team and write us a message to [email protected] You can also find more information on our blog blog.kiweno.com or in our free e-book.