Sunburns are a major risk factor for skin cancer 5. Unlike dietary vitamin D, you cannot overdose on vitamin D3 produced in your skin. If your body already has enough, your skin simply produces less. That said, many people get very little sun. If this applies to you, make sure to regularly eat plenty of food rich in vitamin D.
Summary Your skin produces vitamin D3 when you spend time in the sun. In contrast, vitamin D2 is produced by plants and mushrooms exposed to sunlight.
Both are effectively absorbed into the bloodstream. However, the liver metabolizes them differently. The liver metabolizes vitamin D2 into hydroxyvitamin D2 and vitamin D3 into hydroxyvitamin D3. These two compounds are collectively known as calcifediol. For this reason, your health care provider can estimate your vitamin D status by measuring your levels of calcifediol 6. Most studies show that vitamin D3 is more effective than vitamin D2 at raising blood levels of calcifediol 7 , 8.
For example, one study in 32 older women found that a single dose of vitamin D3 was nearly twice as effective as vitamin D2 at raising calcifediol levels 9. Summary Vitamin D3 appears to be better than D2 at improving vitamin D status. Scientists have raised concerns that vitamin D2 supplements might be lower quality than D3 supplements. In fact, studies suggest vitamin D2 is more sensitive to humidity and fluctuations in temperature. For this reason, vitamin D2 supplements may be more likely to degrade over time However, whether this is relevant to human health is unknown.
Also, no studies have compared the stability of vitamin D2 and D3 dissolved in oil. Simply make sure to store your supplements in a closed container, at room temperature, in a dry place and out of direct sunlight. Summary Vitamin D2 supplements may be more likely to degrade during storage.
More studies are needed to examine the relevance of this to human health. If you take vitamin D supplements, make sure not to exceed the safe upper intake level, which is 4, IU micrograms per day for adults According to the US Institute of Medicine, the recommended daily allowance is — IU 10—20 micrograms , but common supplemental doses range from 1,—2, IU 25—50 micrograms per day.
For detailed information on the optimal dosage of vitamin D, read this article. Summary You can increase your vitamin D levels by regularly eating foods rich in vitamin D and spending time in the sun. I have beeb taking this for a few years now.
What do you think? Is my doctor prescribing the right meds for me? E Nesland. D2 is in your system for more time has a longer half life and is not as immediately bio-available as D3. And yeah, I agree… I think a lot of this IS due to fact that old habits die hard.
It would stay in your system quite a while… about 15 days vs 15 hours. Jackie Hildebrandt. I take 50, Vit D 2 once a week. My level is 25, and should be like 30 to 70 I have took it for over 7 months. Its seem like a lot to take. My vit d was 11 , when I started taking it How long should I take it? I worry I am taking too much. The pharmacist actually pointed it out to me and suggested I buy D3 as well as my script for D2 and to research it myself before I take either.
He recommended D3. Stick with a good brand of the D 3 and make sure there is no garbage in it like gluten, soy, wheat, nuts ext…. This is one of the best doctors in Boston who also happens to teach at Harvard.
D3 is most likely not covered by insurance and D2 is covered. I ran into that b efore when my doc specifically order D3 and I got D2.
I refuse to take D2. I have been taking D2 prescription 50, weekly for 2 years and I am borderline deficient. I will be switching to D3 in January at my next annual checkup. Will do that for a year and then report back what the change is in my bloodwork. Esther Kusi.
My doctor put me on vitamin D2 50, units twice a week. I had a level of 11 the first time I was tested. The highest level my vitamin d has ever been was a That month I took my vitamin as always but I had spent two weeks at the beach.
Would it be better to take vitamin D3 50, units once a week? Ella willis. Sam kasem. Ana simon. I have a compressed vertebra fracture and the doctor just prescribed for me to take units of vitamin D2.
I just read that this is not the best source of vitamin D and the dosis is so high. Really concerned. I think the smallest dosage pill you can get is 50, IU. D2 stays in your system for days and D3 is hours.
Some people have problems converting D2 to D3. I was very low… an 11 so keep that in mind. According the NIH website, anything below 10K a day is considered safe for the general adult population. Do you offer that supplement, and can that be taken in conjunction with the True Osteo?
Thanks so much. Sheila K. Please have your parathyroid checked. Kidney stones and high calcium levels are 2 of the main symptoms, along with sweats, fatigue, depression and memory loss…just to name a few! Dont do like I did and wait 12 years…tell them to check your PTH levels.
I would advise you to go to the best endocronologist in town. When I take D3, I also take K2 with it. High doses of D3 could also be a problem with sticking to our arteries, and the K2 supposedly helps to keep that from happening.
Then another nutritionist says to take magnesium with it also so the D gets absorbed where we want it to go. Direct sunlight should only be for 14 minutes.
Our cells begin to break down at the 15 minute count. My primary care physician does recommend vitamin D3. I had my latest bone density test yesterday and my spine and one hip numbers have improved and the other hip has not changed. It seems that I am doing reasonably well thanks to your great information. Thank you, as always! How much D3 should I take, how often, how long? I Get outside a moderate amount sunny So Calif. The dr. That sounds like a very reasonable number.
Unless covered by insurance, D3 can be taken daily. Jan D. Hi Betty, your post is interesting to me because I too have a lot of trouble keeping my weight up I am underweight as it is and so cannot keep following the ratio. Of course doing exercise uses up more calories as well. Thanks for your reply to the post Vivian, I have hesitated about including more pasta as it is acid forming, but recently found buckwheat and millet pasta alkalising grains and so am eating more of that.
I know we are in the minority trying to keep our weight up and I know that being underweight is bad for bones so it is a bit worrying at times. If you have any tips I would be pleased to hear them, thanks. Stop eating dairy! The protein in any dairy product draws calcium out of the bones. Yes, dairy contains calcium, but the net effect is a loss of calcium to your bones. It is unhealthy to eat dairy. No doubt the powerful marketing promotion of The Dairy Association has most people deceived and this information probably sounds incredible.
But check out notmilk. Read this article from T. Chan from Harvard University talking specifically about milk as a source of calcium. Some of us are prone to lose weight easily, so I completely understand. Have not been in the conversation for awhile due to being busy and sometimes not feeling well. D3 is the one that is promoted here for bone health. I take iu every day and probably should do more. Just had a bone density test in March. Showed my spine had a slight improvement from Why the difference I wonder.
My category of risk is severe. My exercise of squats and walking etc should help the hip. I want to tell you how much I appreciate the resources that are sent to us on a regular basis. What a wealth of information. Thanks for your encouragement Vivian. I try to remind myself of that. I actually had a bone density technician say that once — that our bones are more than just the numbers. I think the term is tensile or maybe flexible is better.
Yes, exactly! Vivian, first thank you so much for your work on behalf of the rest of us who are seeking healthy answers to our questions about health. I have received your emails for at least two years and have learned a lot. I tried to order the probiotic supplement you suggested, then was going to add TrueOsteo to the order but was unable to do so. I understood from your website that I could order both from the same place. Can you help? Customer Support.
Hi Caroline, If you want to order both items together, your best bet is to contact NatureCity directly. You can do so at this link:. Hello Vivian — Can you please comment on why you do or do not recommend calcium supplements?
Thank you so much for your very helpful information. Belinda Svatek. Can you improve negative two diagnosis. Severe pain mostly on left side of body! Cannot take drugs that are available, had serious side affects while taking them.
Statins sideffects unimanaga me pain. Now they have perscribed Prolia, no way am I going to take that. This information is not intended to replace recommendations or advice from physicians or other healthcare providers. Rather, it is intended to help you make informed decisions about your health and to cooperate with your healthcare provider in a joint quest for optimal wellness. If you suspect you have a medical problem, we urge you to seek medical attention from a competent healthcare provider.
All rights reserved. Privacy, Terms, Disclaimers Back to Top. Enter your name and email below to get it all! The Dangers Of Vitamin D Toxicity One of the primary dangers of Vitamin D2 is that there is a fine line between an effective therapeutic dose and toxicity. Till next time, References 1 Houghton, Lisa A. And More! Stop The Bone Thieves! Get It Free Now. Comments on this article are closed. Chris Whatever you do, insist on Rocaltrol brand name Vitamin D3. Not Vit D2. I take food first before I take vitamins.
Otherwise I would have dirrach. My doc prescribed me vitamins d2 iu once a week is that to much. I agree completely. Brain is correct in his advice. I posted the following above: It is correct that you never hear of K2 and this is what makes D3 work. Posted above but hope you see this: It is correct that you never hear of K2 and this is what makes D3 work.
Use cautiously in pregnant women at risk of high blood pressure associated with pregnancy. Use cautiously in breastfeeding women. Chris, not true, D2 is not natural, D3 is. Please check before writing …. You need k2mk7 for the vit d to be absorbed.
Research first before you make your foolish comments. Try coconut oil… The skin breathes and absorbs, remember that. This is a graphic about vitamin D. The name Jaziel plus talking about Phd.
I find it hard to believe your comment is sincere and not basd on selling a product. Names matter. Glad you are all healthy though! Thank you. Hope that helps. Am suffering from Lumbar spondylosis after delivery, can I take the Vitamin D3. Particulars from most recent blood panel: 70 years old Vitamin d — 36 Vitamin d2 — 1.
Inadvertently hit the wrong button: To continue: Vitamin d3 — 35 What do these figures mean and any suggestions…. Vitamin D is a fat-soluble vitamin, meaning that your body stores it in fat, so you must monitor the total combined amount of vitamin D supplements that you are taking each day to ensure that your intake is appropriate. That number includes vitamin D from both D2 and D3.
However, many scientists believe that more than IU is necessary to receive all of vitamin D's health benefits. The Food and Nutrition Board has also set a tolerable upper intake level of 4, IU per day, but vitamin D toxicity is rare and many scientists believe that you would need to take doses in excess of 10, IU per day to develop symptoms of toxicity.
Although you can safely take both vitamin D2 and D3 supplements, the effectiveness of the two forms of the vitamin differs.
Experts agree that vitamin D3 is a preferable choice over D2. Not only is D3 the form that occurs naturally in the human body but it also raises blood levels of vitamin D much more effectively.
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