If you haven't heard by now, Vitamin D touts major health benefits. The best source of vitamin D is from the sun, but you also see lots of foods fortified with Vitamin D. Unfortunately, milk and other foods fortified with vitamin D often contain a synthetic form called ergocalciferol or vitamin D2.
This synthetic form isn’t as potent and doesn’t last as long in your body. Oddly enough though, research shows synthetic vitamin D becomes toxic in the body at far lower levels. Some studies also suggest that fortified milk can intensify the effect of synthetic vitamin D. In an experiment involving school age children, the effects produced by 90 units of synthetic vitamin D2 were greater than the effects of 900 units of natural vitamin D in the form of cod liver oil.
Too much synthetic vitamin D2 may also be linked to health problems. In Dr. Zane Kime’s book Sunlight, he references a number of studies that link synthetic vitamin D2 to irritation of the lining of blood vessels.
In fortified milk, you may not know how much you are getting. According to Dr. Al Sears, "When Dr. Michael Holick and his colleagues at the Boston University School of Medicine tested samples of milk, they found 8 out of 10 samples contained either 20% less or 20% more vitamin D than the amount the label advertised. And some of the milk tested contained no vitamin D at all!"
Since it is wintertime and the chance of sun exposure, the most beneficial form of Vitamin D is diminished, it’s essential to supplement. But Vitamin D fortified foods are a bit risky. Obviously, you don’t want to rely on them solely to ensure healthy levels of vitamin D.
It is always wise to consult with your doctor before adding any supplements to your diet. They may even have your Vitamin D levels tested. However, the recommended amount for most adults getting little or no sun exposure is 5000 iu and 400 iu for children.
According to Dr. Sears, "If you're deficient, any form of vitamin D is preferable to the higher risk of cancer, heart disease and other chronic health problems. Still, the natural form, Vitamin D3 is far superior to the manufactured form."
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