I personally aim for 10,000 IU D3 daily from either sun or supplement. In normal times, living in New York, I would supplement 10,000 IU D3 from November through March, and then I would make sure to be outside 1 hour a day with at least arms and face exposed.
Shots of 250,000 IU are given clinically and the therapeutic dose was traditionally 50,000 IU D2 weekly - corresponding to a dose of about 3,500 IU D3 daily.
I highly recommend getting tested for kidney disease if you are worried and get multiple vitamin D tests - the tests are imprecise but will give you a general idea of what your levels are.
Shots of 250,000 IU are given clinically and the therapeutic dose was traditionally 50,000 IU D2 weekly - corresponding to a dose of about 3,500 IU D3 daily.
I highly recommend getting tested for kidney disease if you are worried and get multiple vitamin D tests - the tests are imprecise but will give you a general idea of what your levels are.