Vitamin D3 Shown to Be Twice as Effective as Vit D2 in Cystic Fibrosis Patients (Both Work Great to Raise Vit D Levels)

VitaminD-Sun   In the study, “A randomized controlled trial of vitamin D replacement strategies in pediatric CF patients,” patients with cystic fibrosis (CF) were randomized to receive 50,000 IU of vitamin D2 twice a week or 50,000 IU of vitamin D3 once a week. The improvements after 2 months were from an average level of 23 ng/ml to an average of 34 ng/ml, with no significant difference between the two groups.

The authors used 30 ng/dl as the goal which is generally considered the lowest level of sufficiency for vitamin D. For optimal protection from vitamin D, I encourage you to aim for a level of 50-80 ng/ml. This study showed that taking D2 (which requires a prescription) is about half as effective as taking D3 that you can purchase over the counter. For D2 to be active, our bodies must convert it to D3. Why not just take the D3 that our body needs?

This also demonstrates that the dose of 50,000 D3 a week is about right to get your levels up. This is just over 7,000 IU Vitamin D3 a day. I tend to recommend 5000 IU a day. This study confirms previous work that would suggest a large weekly dose of vitamin D3 is effective and not excessive. I would recommend that most adults take 5,000 IU a day or 50,000 IU a week for about 6 months and then get your levels retested. If your vitamin D level is over 100 ng/dl stop your supplements for a month and restart at a dose perhaps half of what you were taking. Do not take more than 10,000 a day vitamin D3 unless you are closely monitoring your vitamin D levels at least monthly.

While this study was in children with CF, I suspect these findings can be generalized to all children and adults. In young children weighing less than 20 Kg (44 pounds) I would likely have used half the dose chosen in this study.

You can read the study by clicking here…


Dr. Paul



Pepsi Now Aspartame-Free At Last

diet pepsiI really don’t like soda. Regular soda is so full of sugar that  you are killing yourself by overloading your pancreas, forcing it to make extra insulin in response to that huge sugar load. In time, you will be insulin resistant and pre-diabetic, overweight or obese, and on track for an early heart attack or stroke, not to mention cancer from the inflammatory nature of a high-sugar, high-processed food diet.

So drink diet soda, you might say! Not so fast. Until this week ,the major diet soda’s in the world were sweetened with aspartame. Aspartame is 10% methanol by weight which our bodies convert to formaldehyde (yes that’s right, the major plasticizer, embalming fluid, cancer and auto-immune trigger #1). Why the FDA would ever approve this lethal substance is a story for the movies. Read While Science Sleeps ( to get the full story.

Pepsi is the first major soda company to remove aspartame from their diet soda. While I would rather you drink filtered water, if you must have a diet soda, try the new diet Pepsi without aspartame. If we all abandon those who still use aspartame (goodbye diet Coke) perhaps we can save millions from the slow death caused by drinking aspartame.

Read more about the removal of aspartame from diet Pepsi here…


Dr. Paul


Spinach Helps Curb Your Appetite

spinachJust one more reason to eat your spinach fresh! Or better yet, drink it in a blended fresh juice drink. The study, “Acute Effects of a Spinach Extract Rich in Thylakoids on Satiety: A Randomized Controlled Crossover Trial” found that taking a spinach extract compared to placebo reduced hunger for over 2 hours. The theory is that the thylakoids in spinach promote the release of the hormones that make you feel full (satiety hormones).

Spinach is very nutrient dense, low in calories but loaded with vitamins A (as beta-carotene), B2, B6, niacin, Vitamin C, Vitamin E, Vitamin K, omega-3 fatty acids, and the minerals calcium, copper, iron, manganese, phosphorus, and zinc. It is loaded with fiber, antioxidants and bioflavonoids. Here’s a superfood that not only boosts your health and energy, but will keep you young and protect you from inflammation and chronic disease. Most children seem to be very iron deficient. If you are not eating red meat, spinach is one of the best plant-based sources of iron .

You can read this great study here…


Dr. Paul

Peanut Allergies, Genetics, and When to Introduce Peanuts in Your Infant/Child’s Diet

peanuttyI love it when what we have told patients and thought to be true ends up being exactly the opposite of what actually is going on. Not happy that we had it wrong. Just happy we are now getting it right!

Bottom line: Introduce peanut protein (peanut butter or cooked into a teething biscuit) as soon as you can introduce solid foods to your infant (OK to start at 4-6 months)!

That’s crazy you say. My doctor told me no peanuts until age 3 due to peanut allergies in our family. Finally there is a well done study to clarify what to do. In the study, “Randomized Trial of Peanut Consumption in Infants at Risk for Peanut Allergy,” (which you can read here… ) researchers  divided 640 atopic infants (with severe eczema, egg allergy, or both) aged from 4 months to 11 months into 2 groups—those who had a positive skin-prick test for peanut allergy in 1 group and those who did not in another. Children in each of these 2 groups were then assigned to a group that would consume peanuts or to one that would not. Infants in the peanut-eating group received at least 6 grams of peanut protein (about 24 peanuts) a week, either in a peanut butter/puffed maize snack food or peanut butter itself, until they were aged 60 months. Infants in the avoidance group had no peanut protein until they were aged 60 months.

They found that of 530 infants who initially had negative results on the skin-prick test, 13.7% in the avoidance group had peanut allergy compared with 1.9% in the group that ate peanuts. Among the 98 infants with positive skin-prick results, only 10.6% of those fed food containing peanuts had developed peanut allergy compared with 35.3% of those whose parents had avoided feeding them peanuts.

This is a powerful study. If you don’t have obvious allergies and don’t eat peanuts, you have a 1 in 7 chance of becoming allergic to peanuts but if you do eat peanuts your chances are 1 in 53! If you are already skin prick reacting to peanuts you have a 1 in 9 chance of becoming allergic if you eat peanuts early or a 1 in 3 chance of being allergic if you avoid peanuts.

My guess is that if you eat organic peanuts, and start your babies on that early (by 6-9 months of age) allergies will be rare indeed, even when there is a family history or risk of developing allergies.

In another study, “Genome-wide association study identifies peanut allergy-specific loci and evidence of epigenetic mediation in US children,” (read the study here… ) found that the HLA-DR and -DQ gene region probably poses significant genetic risk for peanut allergy. “Not everyone with these mutations, however, develops peanut allergy, and researchers wondered why. One possible reason, they determined, was that epigenetic changes may also play a role. Epigenetic changes, in which a methyl group attaches itself to the DNA, alter the expression of a gene without altering its underlying code. The levels of DNA methylation regulate whether people with genetic susceptibility to the peanut allergy actually developed it.

So there you have it. Methylation, that key step in so many body reactions and functions, may be affected by the environment, in this case, eat your peanut butter and start young!

Obviously this will be controversial, so check with your doctor. Chances are, they may not be aware of this key study, so best you take it to them and then ask them. Before I read this, I would have given you the standard, old, tired, and WRONG line, “wait until your child is 2 or 3 years old, and perhaps never give peanuts if you have a strong family history.”


Dr. Paul





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