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The vitamin D mistake that weakens your defense
It’s no secret that vitamin D is essential to support a strong, healthy immune system.
But getting optimal amounts of the sunshine vitamin is not so easy. It can be difficult to spend enough time outdoors and expose enough skin to facilitate the natural conversion process — especially in the winter months.
That’s why most of us take a supplement. But before you reach for any old bottle of vitamin D, there’s something you need to know…
Not all forms of vitamin D are created equal.
Research has revealed that only one form of the vitamin is capable of stimulating the part of the immune system that serves as the first line of defense against illness…
And a deeper dive into how the nutrient works found that taking the wrong one could set your immune system up for failure.
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Vitamin D: one gives, one takes away
There are two main forms of vitamin D: D2 and D3. When you pick up a bottle of supplements, that information is usually displayed on the front of the bottle. But their differences go much deeper…
For starters, D2 comes from plant sources, such as fungi or yeast exposed to ultraviolet light. D3 is extracted from lanolin from sheep’s wool. That might seem odd, but here’s why…
Lanolin contains a high amount of the same precursor molecule, 7-dehydrocholesterol (7-DHC), found in human skin. To make vitamin D3 supplements, the 7-DHC is extracted and exposed to UVB light, mimicking the process by which D3 is produced when your skin is exposed to sunlight. That makes D3 supplements the most natural form of the vitamin.
The differences don’t end there. Both D2 and D3 can raise levels of vitamin D. But D3 is most often recommended because it’s more effective at both raising and maintaining those levels in your body.
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About now, you may be wondering which version of the vitamin has the most significant impact on keeping you well…
Not long ago, a study published in Frontiers in Immunology found that only vitamin D3 appears to stimulate the type I interferon signalling system in the body — a key part of the immune system that provides a first line of defense against bacteria and viruses.
But what if you run out of your favorite vitamin D3 and revert to that bottle of D2 in the back of your medicine cabinet? No harm, right?
Wrong — you’d be making a mistake with serious consequences for your immune system…
After analyzing data from several randomized controlled trials, researchers at the University of Surrey found a previously unknown effect of taking vitamin D2 supplements…
They demonstrated that taking D2 supplements can actually be harmful by stealing natural D3 from your body — leading to a drop in the body’s concentration of natural vitamin D3.
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Vitamin D3: a winner for your immune system
A lot of people prefer to get their vitamins from whole food sources. But when it comes to D3, you could face challenges…
Those fortified foods, like cereal, are manufactured with the cheaper vitamin D — the form you just learned could remove natural D3 from your body.
And that glass of milk? It will likely be fortified with D3, but fortification was introduced to help prevent rickets and support bone health. To fortify your immune system, you’ll need much more D3 or need to drink a lot of milk and eat plenty of eggs (15 a day!), fatty fish and liver.
But before you get started on making sure you’re getting the correct vitamin D — and the right amount — check out this common sense rule for best vitamin benefits.
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Sources:
The vitamin D mistake weakening your immunity – ScienceDaily
By Virginia Tims-Lawson
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