Vitamin D is one of my favorite supplements, but what’s the difference between Vitamin D2 vs D3?
Our belief in the power of Vitamin D
Nutrition World made a commitment to offer free Vitamin D to our local police officers, school teachers and healthcare workers from the beginning of Covid! WHY DID I CHOOSE TO DO THIS? The answer is simple: It SAVES LIVES!
Research in the medical field continues to indicate that low levels of Vitamin D is a silent destroyer of our health.
My goal in this article is to answer the following questions:
- The difference between Vitamin D-2 and D-3.
- Can high doses of Vitamin D be harmful?
- How do I ensure the Vitamin D is absorbed?
- Does the brand and type of Vitamin D produce differing results?
- What are the health reasons that support our need for Vitamin D?
- Why blood testing Vitamin D is essential.
BENEFITS OF VITAMIN D:
I will begin by covering the accurate claims regarding the benefits of Vitamin D. Vitamin D is estimated to be low in 75% of individuals worldwide. Vitamin D actually shares some of its properties not only as a nutrient but also a type of prohormone. Prohormones are substances that the body converts to a hormone.This makes it an incredibly potent contributor to our health.
Vitamin D deficiencies have been found to play a role in many health conditions including cardiovascular disease, cancer, osteoporosis, kidney disease, mental disorders, prevalence for chronic colds and flu, diabetes, depression, bone discomfort, sleep issues, eye health, hearing, and the list goes on.
Some additional benefits of Vitamin D are the following:
- Modulate the immune system
- Protects against cancer
- Induces Autophagy (a very important anti-aging mechanism)
- Prevents cognitive decline
- Reduces joint pain
- Improves Sleep Apnea
- Prevents Endometriosis
- Learning disorders
Numerous studies have shown that Vitamin D may reduce the risk of cognitive decline. In a 2014 study, researchers found that Vitamin D deficiency is associated with a substantially increased risk of all caused dementia and Alzheimer’s. Those with severe Vitamin D deficiency had a 122% increased risk of dementia. Littlejohns, T., Henley, W., et al, Vitamin D and the risk of dementia and Alzheimer disease, 2014 Set 2; 83(10): 920-928. PMID: 4153851
You can see the ubiquitous nature of this amazing nutrient and why I choose to offer free Vitamin D when so many were ill with Covid.
CRITICAL IMPORTANCE OF BLOOD TESTING YOUR VITAMIN D LEVELS
Vitamin D is the only vitamin that can be produced by the body by exposure to the sun. Fortunately it also is absorbed orally and beneficial when consumed in foods and supplements.
Vitamin D from the sun and supplements however must be converted to 1, 25-dihydroxy vitamin D or known as Calcitriol.
Blood testing actually tests serum 25(OH) levels which are the precursor of Calcitriol. This test normally offers the most accurate information as to our levels. I strongly encourage every single individual I counsel regarding health to get a Vitamin D blood test. I am the perfect example of why. Fifteen years ago when the Vitamin D information was beginning to surface regarding the potential miracle of this nutrient. I took my first Vitamin D blood test. I was horribly low on that test at about 15ng/ml. Assuming 2000iu would probably take care of my needs I did not retest for many months.
When I did retest my levels had increased to only 20ng/ml. Our goal should always be above 50ng/ml and no more than 90ng/ml. I continued to increase my dosage with retesting and after failing test after test it finally became clear I am a non responder to absorbing Vitamin D. I finally settled on a dose of 15,000 units of a high quality Vitamin D that increased my level to about 55ng/ml. This shows the vital importance of blood testing for everyone. I also have observed many of my clients who only need 5000 units and if they took my dosage they would overdose. Personalizing your daily dosage is vital for your healthy results.
DIFFERENCE BETWEEN VITAMIN D-2 vs VITAMIN D-3
When you shop online or at a nutrition store you will see Vitamin D in two forms, D-2 and D-3. Vitamin D-2 is derived from plant sources while D-3 is derived from animal sources and sunlight exposure. Plant sources may appeal to our healthy thinking mind however my years of experience observing thousands of clients that have done blood testing is the following. Vitamin D-2 is not as predictable for raising the blood levels in many people. If I recommend someone take 5000 units of Vitamin D-3 I can most of the time know absolutely that the blood levels will rise. When I see individuals doing the D-2 source, I have less confidence in the outcomes. However the truth is that blood testing will ensure either brand works by choosing a dosage and testing every 6 weeks until you find the dosage that raises the levels.
WHAT ARE THE RISKS OF TOXICITY OF VITAMIN D?
One question that is wise to ask is regarding the toxicity of Vitamin D if too much is taken. Every nutrient within us lives within a sweet spot for optimal health and Vitamin D is no different. I again go back to the science of blood levels. The magic regarding Vitamin D and health results fall with a 50ng/ml to 90ng/ml range for most individuals. When the blood levels hit above 105ng/ml the Vitamin D can create a situation where excess calcium may find itself deposited within the body in undesirable locations. Kidneys, arteries, joints, mitochondria and others. I will say, however, if supplementation also includes Vitamin K and magnesium this vastly lessens the chance of side effects.
HOW DO I INCREASE ABSORPTION OF MY VITAMIN D?
I have experienced observing some individuals who simply have issues with absorption of Vitamin D. In this case I strongly encourage them to always take their Vitamin D with foods with fat. Animal foods, cheese, nuts, avocados, and any of the other healthy fats available. Secondly, to add to the supplement protocol a high quality magnesium every day. Vitamin D requires magnesium for proper utilization. Magnesium is required by over 300 systems within the body so please consider taking magnesium every day. The only magnesium form I do not recommend is magnesium oxide due to it concentrating within the colon and poorly absorbed into the blood and body. Lastly, I found years ago a correlation with taking Vitamin D late in the evening negatively affecting sleep. Only in recent years did research indicate that Vitamin D may decrease our natural melatonin production which explains this side effect.
WHICH BRANDS ARE THE BEST?
Does the choice of brands of Vitamin D produce differing results? Again, I have witnessed differences among brands and I actually have no solid reasons for why this is occurring. My advice is to purchase a name brand Vitamin D from long standing nutraceutical companies that have a history of excellent quality. Secondly, my personal choice is a Vitamin D that is encapsulated in a capsule containing a liquid oil within the pill. At this time Solgar is my choice.
Some other points to inform you regarding Vitamin D is you must remember that sunscreens will block the body’s ability to form Vitamin D. Secondly, the majority of sunscreens contain chemicals that are not only toxic within the body but may be contributing to skin cancers!
Just think if all along the supposed protection against skin cancer was one of the contributors!
Follow the wisdom of mother nature and you will seldom regret it. Find sunscreens that have none of the harmful chemicals to the body. The safer ingredients are zinc oxide and titanium oxide. The toxic ingredients are oxybenzone, octinoxate, homosalate and octocrylene.
Lastly, is to know the foods that can support your Vitamin D levels. Those are wild caught salmon and other fatty fish, beef liver, egg yolk, grass fed butter, grass fed cheese and mushrooms.
The Green Pharmacy that I have devoted my life to learn has a plethora of miracles within it for producing optimal health but if you can only start with one of those gifts at this time, make it Vitamin D!
Edward Jones
