如果你服用口服維他命D，你必須避免做出這嚴重的錯誤
If You Take Oral Vitamin D You MUST Avoid Making This Serious Mistake
Dr. Mercola
February 23 2012
Translation by Autumnson Blog
Did you know there are two types of vitamin D, and they are NOT interchangeable?
你知道有兩種類型的維他命D嗎，而它們是不可互相交換的？
In fact, taking the wrong one could do you more harm than good...
事實上，服用了錯誤的一種可能是弊多於利...
Drisdol is a synthetic form of vitamin D2—made by irradiating fungus and plant matter—and is the form of vitamin D typically prescribed by doctors.
Drisdol是一種合成形式的維他命D2 - 由輻照真菌和植物物質製造 - 及是一種典型地由醫生處方的維他命D形式。
This is not the type produced by your body in response to sun or safe tanning bed exposure, which is vitamin D3.
這不是那類型由你的身體回應接觸陽光或安全曬黑床所生產的，這即是維他命D3。
A recent meta-analysis by the Cochrane Databasei looked at mortality rates for people who supplemented their diets with D2 versus those who did so with D3, the form naturally produced by your body, highlighting the significant differences between the two.
最近一項由科克倫Databasei的表示變異分析，看看以D2補充他們的飲食對那些以D3 - 你身體自然產生的形式 - 這樣做的人們的死亡率，來突出兩者之間的重大差異。
The analysis of 50 randomized controlled trials, which included a total of 94,000 participants, showed:
其中包括共有94,000名參加者，作50個隨機對照試驗的分析，結果表明：
•A six percent relative risk reduction among those who used vitamin D3, but
•在那些使用維他命D3的人之中，有六％相對風險的減少，但
•A two percent relative risk increase among those who used D2
•在那些使用D2的人，有2％相對風險的增加
According to the Vitamin D Councilii:
據維他命D Councilii：
"You would think a paper that took a look at tens of thousands of subjects and analyzed the efficacy of prescription vitamin D (D2) and over-the-counter vitamin D (D3) would warrant a news story or two.
To my knowledge, these papers are the first to paint such a clear picture about the efficacy between D3 and D2.
While there may be explanations for D3's superiority other than improved efficacy, for the time being, these papers send doctors a message: use D3, not D2."
雖然可能有解釋維他命D3改善療效之外的優勢，目前是，這些文件發送一條消息給醫生：使用D3，而不是D2“
補充性的維他命D2和D3之間的差異
The Difference Between Supplemental Vitamin D2 and D3
The notion that vitamin D2 and D3 were equivalent was based on decades-old studies of rickets prevention in infants. Today, we know a lot more about vitamin D, and the featured study offers compelling support for the recommendation to take vitamin D3 if you need to take an oral supplement—which is the same type of D vitamin created in your body when you expose your skin to sunlight.
維他命D2和D3是等同的概念，是建基在嬰幼兒佝僂病預防的幾十年久的研究。今天，我們知道很多關於維他命D，和功能的研究提供強有力的支持，特別是如果你需要服用口服補充劑，給建議服用維他命D3，那即是當你暴露你的皮膚在陽光下時，在你身體創造的同類型維他命D。
Supplemental vitamin D comes in two forms:
1.Ergocalciferol (vitamin D2)
2.Cholecalciferol (vitamin D3)
I personally recommend getting your vitamin D from safe sun exposure (or a safe tanning bed), as there's compelling reason to believe the vitamin D created in your skin in response to sun exposure has some slight but important differences that make it even more beneficial than supplemental vitamin D3. I will address this more in just a moment, but first, let's review the differences between the two types of supplemental vitamin D. Aside from the featured findings that supplemental vitamin D3 reduced the relative mortality risk by six percent, while D2 actually INCREASED mortality risk by two percent, the two types differ in the following ways:
•According to the latest research, D3 is approximately 87 percent more potentiii in raising and maintaining vitamin D concentrations and produces 2- to 3-fold greater storage of vitamin D than does D2.
•Regardless of which form you use, your body must convert it into a more active form, and vitamin D3 is converted 500 percent faster than vitamin D2.
•Vitamin D2 also has a shorter shelf life, and its metabolites bind poorly with proteins, further hampering its effectiveness.
飲食的來源如何？動物基對植物基的維他命D
What about Dietary Sources? Animal-Based versus Plant-Based Vitamin D
Aside from taking an oral vitamin D supplement, you can also obtain small amounts of vitamin D from your diet. Here too, it's important to realize that not all food sources provide the same kind of vitamin D. Plant sources provide you with D2. The more beneficial D3 can only be had through animal-based sources such as:
•Fish, such as salmon, mackerel, tuna and sardines
•Egg yolk
•Raw milk
Dairy processors producing pasteurized milk have also been fortifying milk with vitamin D since 1933. Today, about 98 percent of the milk supply in the U.S. is fortified with approximately 400 International Units (IU) of vitamin D per quart. While dairies used to fortify their milk with vitamin D2, most have now switched over to D3. But, if you still drink pasteurized milk (which I don't recommend), check the label to see which form of vitamin D has been added. (If you drink raw milk, then you're getting the naturally-occurring vitamin D in the milk fat.) Keep in mind that although milk is fortified, other dairy products such as cheese and ice cream does typically not contain added vitamin D.
維他命D能製造或破壞你的健康，所以取對的一種！
Vitamin D Can Make or Break Your Health, So Get the Right Kind!
There's overwhelming evidence that vitamin D is a key player in your overall health. This is understandable when you consider that it is not "just" a vitamin; it's actually a neuroregulatory steroidal hormone that influences nearly 3,000 different genes in your body. Receptors that respond to the vitamin have been found in almost every type of human cell, from your brain to your bones.
有過半證據表明，維他命D是你整體健康的關鍵球員，這是可以理解當你認為它不“衹”是一種維他命；它實際上是一種調控的神經甾體激素，影響你身體中近3,000個不同的基因。回應維他命的受體已在幾乎每一類型的人體細胞發現，從你的大腦至你的筋骨。
Just one example of an important gene that vitamin D up-regulates is your ability to fight infections, as well as chronic inflammation. It produces over 200 antimicrobial peptides, the most important of which is cathelicidin, a naturally occurring broad-spectrum antibiotic. This is one of the explanations for why it can be so effective against colds and influenza.
一個重要基因的衹是其中一個例子是，維他命D上調是你抵抗感染以及慢性炎症的能力。它生產超過200抗菌肽，其中最重要的是抗菌肽，一種自然地發生中的闊光譜抗生素。這就是其中一個解釋為什麼它可以對預防感冒及流感如此有效。
Optimizing your vitamin D levels should be at the top of the list for virtually everyone, regardless of your age, sex, color, or health status, as vitamin D deficiency has been linked to an astonishingly diverse array of common chronic diseases, such as:
優化你的維生素D水平應該是在列表的頂部，給幾乎每個人，不論你的年齡、性別、膚色、或健康狀況，正如維他命D缺乏症已被聯繫到一個驚人的常見慢性疾病的多樣化列，例如：
優化你的維他命D水平的理想方法
The IDEAL Way to Optimize Your Vitamin D Levels
While this article is focused on the two types of oral vitamin D supplementation, it's important to realize that the IDEAL way to optimize your vitamin D levels is through appropriate sun or safe tanning bed exposure. While your skin does create vitamin D3 in response to sun light, which is theoretically the same as the D3 you get from an oral supplement, there's cause to believe that the vitamin D created from sun exposure may have additional health benefits, and here's why:
•When you expose your skin to the sun, your skin also synthesizes high amounts of cholesterol sulfate, which is very important for heart and cardiovascular health. In fact, according to research by Dr. Stephanie Seneff, high LDL and subsequent heart disease may in fact be a symptom of cholesterol sulfate deficiency. Sulfur deficiency also promotes obesity and related health problems like diabetes
•When exposed to sunshine, your skin also synthesizes vitamin D3 sulfate. This form of vitamin D is water soluble, unlike oral vitamin D3 supplements, which is unsulfated. The water-soluble form can travel freely in your bloodstream, whereas the unsulfated form needs LDL (the so-called "bad" cholesterol) as a vehicle of transport. According to Dr. Stephanie Seneff, there's reason to believe that many of the profound benefits of vitamin D are actually due to the vitamin D sulfate. As a result, she suspects that the oral non-sulfated form of vitamin D might not provide all of the same benefits, because it cannot be converted to vitamin D sulfate
•You cannot overdose when getting your vitamin D from sun exposure, as your body has the ability to self-regulate and only make what it needs
So essentially, getting regular sun exposure has much greater health ramifications than "just" raising your vitamin D levels and preventing infections. Sun exposure also appears to play a role in heart and cardiovascular health, and much more!
If you cannot get your vitamin D requirements from sun exposure, I recommend using a safe tanning bed (one with electronic ballasts rather than magnetic ballasts, to avoid unnecessary exposure to EMF fields). Safe tanning beds also have less of the dangerous UVA than sunlight, while unsafe ones have more UVA than sunlight. If neither of these are feasible options, then you should take an oral vitamin D3 supplement. It will certainly be better than no vitamin D at all.
你應該服用多少維他命D？
How Much Vitamin D Should You Take?
Some 40 leading vitamin D experts from around the world currently agree that there's no specific dosage level at which "magic" happens; rather the most important factor when it comes to vitamin D is your serum level (the level of vitamin D in your blood). So you really should be taking whatever dosage required to obtain a therapeutic level of vitamin D in your blood.
That said, based on the most recent research by GrassrootsHealth—an organization that has greatly contributed to the current knowledge on vitamin D through their D* Action Study—it appears as though most adults need about 8,000 IU's of vitamin D a day in order to raise their serum levels above 40 ng/ml.4 For children, many experts agree they need about 35 IU's of vitamin D per pound of body weight.
At the time GrassrootsHealth performed the studies that resulted in this dosage recommendation, the optimal serum level was believed to be between 40 to 60 ng/ml. Since then, the optimal vitamin D level has been raised to 50-70 ng/ml, and when treating cancer or heart disease, as high as 70-100 ng/ml, as illustrated in the chart above.
What this means is that even if you do not regularly monitor your vitamin D levels (which you should), your risk of overdosing is going to be fairly slim even if you take as much as 8,000 IU's a day. However, the only way to determine your optimal dose is to get your blood tested regularly, and adjust your dosage to maintain that goldilocks' zone.
For more information, including an in-depth explanation of everything you need to know before you get tested, please see Test Values and Treatment for Vitamin D Deficiency.
References:
i Vitamin D Supplementation for Prevention of Mortality in Adults, The Cochrane Database of Systematic Reviews, July 6, 2011: (7); CD007470, G. Bjelakovic, et al.
ii Meta-analysis Looks at Efficacy of D2 vs D3, Vitamin D Council, November 16, 2011: Dr. John Cannell.
iii Vitamin D3 Is More Potent Than Vitamin D2 in Humans, The Journal of Clinical Endocrinology and Metabolism, March 1, 2011: 96 (3); E447-E452, Robert P. Heaney, et al.
http://articles.mercola.com/sites/articles/archive/2012/02/23/oral-vitamin-d-mistake.aspx?e_cid=20120223-a3-ProductTest-1
