I’ve finalized—at least for now—the latest supplements for dieters on the Ketogenic Mediterranean Diet, and tinkered with the original plan: Version 2.0 is published.
Daily supplements:
- 1 or 2 plain Centrum multivitamin/multimineral supplements (two if over 250 lb or 114 kg)
- Magnesium oxide 250 mg
- Calcium carbonate 500 mg elemental calcium (500 mg twice daily if over 250 lb or 114 kg)
- Extra vitamin D to reach total of 1,000–1,200 IU (each Centrum has 400 IU)
- Potassium gluconate 2,750 mg (450 mg elemental potassium) or Morton Salt Substitute (potassium chloride) ¼ tsp (1.2 g)
- If prone to constipation: sugar-free Metamucil powder 1–2 rounded tsp (5.8–11.6 g) in water
- At least three quarts or liters of water
The published version 2.0 of KMD has a misprint: “1,000–2,ooo IU of vitamin D.” Should be 1,000–1,200 IU. I’ll fix it soon and label it version 2.1.
Diabetic Mediterranean Diet 
How did you arrive at your vitamin D dose?
Do you take into account locale or time of year?
Monica Reinagel at the NutritionData Blog convinced me to finally pull the trigger and recommend (and take) a vitamin D supplement in excess of the usual recommendation by health authorities.
Here’s a pertinent blog post of hers:
http://blog.nutritiondata.com/ndblog/2008/05/vitamin-d-now-i.html
For the last five years I’ve read multiple reports about the prevalence of vitamin D deficiency and the benefits linked to higher blood levels. Rather than calculate my daily sun exposure and latitude, I decided it’s easier to just take a supplement. Nevertheless, if I’m out in the sun a lot in summer in Arizona, I may skip my supplement.
-Steve
Also, it’s widely anticipated that the Institute of Medicine will increase their recommended vitamin D amount in the next year or two.
-Steve
I was just curious as to why you backed away from 2,000 IUs as that seems to be a pretty common dose.
Good point, Isaac. Many experts are recommending 2000 IU daily of vitamin D. For Instance, the Linus Pauling Institute’s Micronutrient Information Center recommends 2000 IU.
The current FDA recommendation in terms of Daily Value is 400 IU for people on a 2000 calorie diet.
2000 IU daily may prove over time to be the better dose, in general. The Institute of Medicine will be expending a lot of brainpower on this issue.
-Steve
(a)
I need to take better notes, as I cant quite remember – think it may have been Australian RDI guide. Hasn’t there been a study somewhere showing that oral vitamin D supplements may increase the risk of cancer? (Mouth cancer presumably).
It’s got me a little undecided about whether or not to take Vitamin D supplement.
(b)
Surprised to learn that fish consumption doesn’t really help your vit D intake?
Thirdly,
(c) Is it true that your body stores vit D for up to 6 months? If so – wouldn’t a good exposure in summer lead to year-round health?
Seems like a complex issue…..
Steve
Hi, Steve.
The cancer-vitamin D link does not ring a bell for me.
You’re right to imply that some fish are a good source of vitamin D. The “Nutrient Search Tool” at NutritionData can provide the list. The supplement is just an “insurance policy” and is certainly optional in individuals eating the right fish.
You’re right again that the body can store vitamin D since it’s a fat-soluble vitamin. But people living in the northern latitudes in the U.S. definitely have a dip in vitamin D levels in the dead of winter, months after sun exposure peaked.
One of many ways to avoid taking a vitamin D supplement would be to have a blood level checked (25-hydroxyvitamin D) and see where you stand. Expert nutrition panels are likely to revise the lower limit of normal UPWARDS in the next few years.
-Steve