Vitamin D is hailed as the "commander-in-chief of the immune system," participating in the regulation of over 10% of human genes. But did you know that improper supplementation can lead to side effects or be completely ineffective ? Dr. Eric Berg has provided a detailed analysis of the most common mistakes people make when supplementing with vitamin D , and Hong Kong residents should pay particular attention to the following points .
Check out our most popular nutritional supplement products:
👉🏻： https://iherb.prf.hn/l/7BXeLXD/
High quality doesn't have to be expensive! Over a hundred iHerb products are up to 25% off compared to other stores, and with lightning-fast 8-hour delivery!
❌ Common mistake 1: Magnesium deficiency
· Vitamin D requires magnesium to be activated and function.
· Nausea, palpitations, cramps, and headaches after vitamin D supplementation may be due to magnesium deficiency .
· Suggested additions :
o Magnesium Glycinate : Absorption rate up to 80% , taken at night to aid sleep.
o Magnesium Citrate : Also acceptable
o Avoid magnesium oxides : they have low absorption rates and can easily cause diarrhea.
· The more vitamin D you supplement , the higher your magnesium requirement becomes, and the more pronounced your morning symptoms will be.
❌ Common Mistake #2 : Vitamin K2 Deficiency
· Vitamin D helps absorb calcium, but K2 is responsible for delivering calcium to bones and teeth.
· K2 deficiency → calcium accumulates in soft tissues such as arteries, joints, and kidneys.
· Suggested additions :
o MK-7 K2 : The most effective version
o Recommended dosage: 100 mcg K2 per 10,000 IU of vitamin D3 .
❌ Common Mistake 3: Zinc Deficiency
· Zinc helps convert cholesterol into vitamin D.
· Recommended supplement: 20 mg zinc daily
· Zinc is also an important coenzyme for sex hormones and the immune system.
❌ Common mistake 4: Dosage is too low
· The official recommendation of 600–800 IU is simply insufficient .
· Recommended daily intake: 6,000–10,000 IU
· Studies indicate that supplementing weekly or monthly yields very poor results.
· Both Dr. Michael Holick and Dr. Bruce Hollis recommend 10,000 IU daily and have personally practiced it .
❌ Common Mistake 5: Fear of Excessive Toxicity
· The real toxicity comes from hypercalcemia , not from vitamin D itself.
· Prevention methods :
o Supplementing with magnesium, potassium (K2) , and zinc → regulates calcium levels .
o Drink plenty of water ( 2.5 liters daily ) → to prevent kidney stones
o Avoid calcium supplements or high-calcium foods (such as dairy products ) .
· High dose definition: 30,000–100,000 IU /day, non-equivalent toxic dose.
❌ Common Mistake 6: Taking Vitamin D2 instead of D3
· D2 is far less effective than D3 , requiring higher doses to achieve the same effect .
· We recommend choosing Vitamin D3 ( Cholecalciferol ).
❌ Common Mistake 7: Blood test not performed or incorrect testing method.
· It is recommended to stop taking vitamin D three days before the test to avoid affecting the results .
· The blood test showed an "inactive" form, and there may still be a severe deficiency within the cells.
❌ Common Mistake 8: Ignoring Drug Interference
· Cholesterol-lowering drugs ( statins ) : reduce the production of vitamin D.
· Steroids : Inhibit the effects of vitamin D.
· It is recommended that those taking this medication pay special attention to the amount and absorption of vitamin D.
☀️ The correct way to get vitamin D through sun exposure
· Time: 10:00 AM to 2:00 PM
· Sufficient exposure area is required; approximately 10,000 IU can be synthesized in 20–30 minutes.
· To avoid sunburn , stop once the skin turns slightly red.
· Sunscreen blocks UVB rays , which inhibits vitamin D synthesis, but it doesn't block UVA rays (which actually accelerate aging ).
❌ Common Mistake Nine: Taking it with iron
· Iron competes with vitamin D for absorption.
· It is recommended to take them at different times.
🧾Conclusion: Supplementing with D is not just about taking a single capsule, but a complete strategy.
Due to long hours working indoors, high stress levels, and refined diets, vitamin D deficiency is extremely common in Hong Kong. Proper supplementation is essential to unleash its immune-boosting, anti-inflammatory, and anti-cancer benefits . Starting today, one vitamin D3 capsule, a glass of magnesium water, and one vitamin K2 capsule will lay a solid foundation for your health !
Don't make the same mistakes again! Correct supplementation leads to natural health! 💪☀️🧬
Check out our most popular nutritional supplement products:
👉🏻： https://iherb.prf.hn/l/7BXeLXD/
High quality doesn't have to be expensive! Over a hundred iHerb products are up to 25% off compared to other stores, and with lightning-fast 8-hour delivery!
YouTube source: https://www.youtube.com/watch?v=Dk2374Q92dA
YouTube Column: Dr. Berger in Chinese Health knowledge
