3-5000 daily depending on bloods for me.
Please remember there is a toxicity issue at higher doses than you need.
Gel caps (and liquids) are absorbed much much better than tablets, which iirc are damn near useless, you'd have to look it up.
Also afaik MSP will not normally cover the cost of bloodtest (the 25 Hydroxy test). Only way to have it covered is to get a req from a specialist. I use my cardiologist. Last I remember it was about $65 if you had to pay.
This is what I used to dial in levels -
https://www.grassrootshealth.net/document/serum-level-vs-intake/