Updated: Jan 19
‘The BIG Vitamin D Mistake’ is only a mistake if there’s feelings of regret, remorse, and blame. Negative questioning such as ‘Why didn’t I listen,’ ‘How did I let this happen’ or ‘it’s all their fault!’
Truth be told…no one is perfect (yeh, yeh we already know this…Great! Some people used to strive for perfection-truth! Guilty 👋🏼).
In our society we have treatments or fast-fixes. ‘Being healthy’ isn’t a touchdown or a one-time game to conquer a disease/condition. It’s a long game of life and testing if you’re ready/prepared for those twists & turns. Not just to avoid them, but to gracefully power-walk thru them because you are prepared & knowledgeable about your body’s recovery rate.
An apple today doesn’t solve your health problem (just because you don’t see the doctor). This phrase is commonly confused. An “apple a day”mantra is cumulative where it symbolizes a piece of healthy choice. When you take that first bite towards health…that is the first steps towards a healthier life journey, (not a week, fee weeks, 90 day challenge) hence doing it daily.
The first few weeks of school for the kids are here, and an easy way to do is be proactive & increase their immune system is to start one at a time - slowly integrating! (That’s why “diets”often do not work. What is one thing you are doing to be healthier this fall?
In all else, I always like to reference where I got my sources. Hence, this is why it is so important to be evidenced based (1.Current best evidence + 2.Clinical expertise + 3.Patient preference/values). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5541280/
There is a BIG difference between Vitamin D2 ( Ergocalciferol ) and Vitamin D3 ( cholecalciferol ).
So truth-be-told, there are two types of Vitamin D. Yes, and neither is created equal or the same, hence the different names and numbers associated with it. Supplemental wise there are two forms, Ergocalciferol (Vitamin D2) and Cholecalciferol (Vitamin D3). For a while it has been regarded as the same or equivalent, but after decades of studies in regards to rickets, there is great support to take Vitamin D3 if you need to take an oral supplement. Since 2011, the study that compared the potencies of Vitamin D2 and D3 in the Journal of Clinical Endocrinology & Metabolism concluded that Vitamin D3 is "approximately 87% more potent in raising and maintaining 25(OH)D concentrations and produces 2-to-3-fold greater storage of vitamin D than does ...D2." (1)
Which is better or are they both the same?
In a meta-analysis that analyzed 50 randomized control trials, Dr. Bjelakovic et. al found that there was:
"6% relative risk reduction when supplementing with Vitamin D3, as opposed to
2% relative risk increase when supplementing with Vitamin D2" (2)
If you like to read more on the analysis of different types of Vitamin D before you choose the right one for you to take, Dr. Harvey Murff also explains the difference about the efficacy between D3 and D2 and D3's superiority. (3) In his papers, he urges the message:
use D3, not D2
Bottom line, when we can't have at least 15 minutes of sunlight on our bare arms and legs daily, for centuries humans have utilized marine liver oil. So, if you want FREE (who doesn't love that?), SUNLIGHT is the way to go. However, when you can bare arms and legs daily minimally of 15 minutes a day, oral supplemental may be best. Currently, there are some great products that uses olive oil as a medium for the Vitamin D3. Make sure you calculate the amount you take when different products have Vitamin D3.
For my clients, the weight is vital in determining how much is needed. Vitamin D3: 1000IU per 25lbs
(1) Robert P. Heaney, Robert R. Recker, James Grote, Ronald L. Horst, Laura A. G. Armas; Vitamin D3 Is More Potent Than Vitamin D2 in Humans, The Journal of Clinical Endocrinology & Metabolism, Volume 96, Issue 3, 1 March 2011, Pages E447–E452, https://doi.org/10.1210/jc.2010-2230
(2) Bjelakovic G, Gluud LL, Nikolova D, Whitfield K, Wetterslev J, Simonetti RG, Bjelakovic M, Gluud C. Cochrane Database Syst Rev. 2011 Jul 6;(7):CD007470. (3) Murff HJ. Review: Cholecalciferol (vitamin D3) reduces mortality in adults; other forms of vitamin D do not. Ann Intern Med. 2011; 155:JC5-04.
Disclaimer: The entire contents of this website are based upon the opinions of Dr. Kate Wong, DC, unless otherwise noted. Individual articles are based upon the opinions of the respective author(s), who retain(s) copyright as marked. The information on this website is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. It is intended as a sharing of knowledge and information from the research and experience of Dr. Kate Wong, DC and its community. Dr. Kate Wong, DC encourages everyone to make their own health care decisions based upon their own research and in partnership with a qualified health care professional.
* These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. If you are pregnant, nursing, taking medication, or have a medical condition, consult your health care professional before using any of these products.