Should You Take Vitamin D2 Or Vitamin D3
In your diet, the most commonly found members are vitamin D2 and D3 . While both types help you meet your vitamin D requirements, they differ in a few important ways. Research even suggests that vitamin D2 is less effective than vitamin D3 at raising blood levels of vitamin D. This article sums up the main differences between vitamin D2 and D3.
What Happens When You Take Your Daily Vitamin D3
When you take a Vitamin D supplement, the vitamin passes from your bloodstream into your liver.
From here, it goes to the kidneys where it turns into calcitriol.
It is then released back into your bloodstream and can now enter your bodys cells where it attaches to Vitamin D receptors.
At this point, it can get to work regulating the minerals calcium and phosphorous. Clever stuff!
What Is Vitamin D3 And How Is It Different From Vitamin D
Vitamin D may sound like a singular item, but it’s actually a group of vitamins. Dr. Ungerleider told POPSUGAR that this group of vitamins “shares similar chemical structures that are fat-soluble and help the body absorb calcium, regulate bone growth, and play a role in the function of our immune system.” Vitamin D can also reduce inflammation.
The two major vitamins in this group are vitamin D2 and vitamin D3. Vitamin D2 is produced by plants, while vitamin D3 is made in the epidermis when the skin is exposed to sunlight. That’s why it’s important to make sure you’re getting enough sun, though Dr. Ungerleider noted that you can also get vitamin D3 from eating salmon, mushrooms, and egg yolks.
If you’re struggling to get enough vitamin D naturally, your doctor may recommend a supplement. Research suggests that vitamin D3 is a more effective supplement than vitamin D2, which is why you’ll find it more frequently on store shelves. Just be sure to check the dosage with your doctor and have your levels retested to ensure you’re staying in a healthy range.
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Common Uses Of Vitamin D3
Vitamin D3 helps support immune health as well as various other important functions in the body. As part of your daily health routine, regular D3 supplementation can help protect you against seasonal and environmental threats. Additionally, by helping support immune cell function and promoting healthy immune responses, D3 can help reduce common oxidative stress.
The role that vitamin D3 plays in supporting bone strength allows it to be an important addition to a daily routine for those looking to maintain strong, healthy bones. As part of a healthy lifestyle, D3 can help achieve optimal peak bone mass to support a healthy musculoskeletal structure at any age.
Finally, vitamin D3 can be used to support heart health. A lack of vitamin D3 in the diet can be associated with high cholesterol, so with regular supplementation, you can promote healthy cholesterol levels to support heart and arterial health.
Coverage And Cost Comparison Of Vitamin D Vs D3
Vitamin D2 in prescription form is commonly covered by most commercial and Medicare insurance plans. The over-the-counter formulations are typically not covered by commercial or Medicare insurance plans. The price can vary greatly depending on dosage. The average cost of the 50,000 IU dose for 12 weeks of therapy is $47.99. With a coupon from SingleCare, this price drops to as low as $11.
Vitamin D3 is over-the-counter, and therefore is typically not covered by insurance plans. The price varies depending on dose. D3 can cost as $40 but if your doctor prescribes the medication you can get it for as low as $20 with a SingleCare discount coupon.
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Drug Interaction With Vitamin D2 Vs D3
Both forms of Vitamin D are metabolized by the liver, therefore potential interactions with other drugs are similar for D2 and D3. Vitamin D can increase your levels of aluminum when regularly taken with aluminum hydroxide, a common antacid. Furthermore, thiazide diuretics could dangerously increase the levels of calcium when mixed with Vitamin D supplements.
As always, it’s important to consult a health practitioner for proper medical advice before taking any prescription or supplements ,especially if you have certain health conditions.
What Are The Differences Between Vitamin D And Vitamin D3
Both Vitamin D and Vitamin D3 are processed in the body by the liver to 25-hydroxyvitamin D, which increases 25D levels.
Vitamin D2 referred to as Vitamin D, is largely human-made and derived from plant sources. Vitamin D is produced by plants when theyre exposed to UV light .
Vitamin D2 is commonly found in fortified foods, such as milk and cereal products or in supplement form. While this form is often pressed into a tablet supplement and consumed by people adhering to restricted diets, your body doesnt actually produce this form of vitamin D naturally, making it a poor quality nutrient when it comes to fulfilling your daily requirement of vitamin D .
In food, vitamin D is measured in micrograms with the suggested daily intake of 25-100 micrograms per day is needed to maintain optimal blood levels .
Examples of Foods High in Vitamin D:
- Fatty Fish = 9-17 micrograms per 3oz serving
- Mushrooms = 7.9 micrograms per ½ cup serving
- Whole Milk = 3.2 micrograms per 1 cup serving
- Orange Juice = 2.5 micrograms per 1 cup
- Eggs = 1.1 micrograms per 1 large egg
As you can see from the examples above, even the best food source of vitamin D doesnt contain nearly enough micrograms to provide sufficient delivery and function within the human body. Vitamin D2 is used as an inexpensive, low quality, and less effective option to boost nutrient quality as compared to Vitamin D3 .
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What Is Vitamin D2
Vitamin D2, just like D3, is not a vitamin but rather a secosteroid. The scientific name for vitamin D2 is ergocalciferol and it is a synthetic calcium regulator. Vitamin D3 is a natural calcium regulator.
WebMD states that both vitamin D2 and vitamin D3 are the same vitamin. However, vitamin D2 is not absorbed from the sun it is either taken via supplements or obtained through foods, mainly milk and vegetables.
According to the National Library of Medicines Medical Publication website, vitamin D2 and vitamin D3 are not interchangeable. Both have had adequate success for the treatment and prevention of rickets, but that is the extent of its use.
In fact, the articles at the NLM website recommend that nobody should supplement with vitamin D2. This is because it doesnt provide adequate benefits vitamin D3 provides everything that vitamin D2 does and more.
So Where Might You Find Vitamin D3 Vs D2
- Your skin creates vitamin D3 from UVB sun exposure.
- Vitamin D2 and D3 are both found in food sources .
- Vitamin D3 and D2 sources are both used in food fortification .
- Vitamin D3 and D2 are both used in dietary supplements, although D3 is more common.
- Vitamin D2 is the form found in the prescription medication form of vitamin D.
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Which Vitamin D Supplements Are Recommended For Pregnant Women
It is likely you will be taking various supplements during your pregnancy, so it is important that it contains at least 10µg of vitamin D or you take an individual vitamin D3 10µg tablet.
A good pregnancy support supplement duo is folic acid and vitamin D, as folic acid is also very important for pregnancy.
Taking supplements formulated specifically for pregnant women makes sure that you do not risk taking too much vitamin A, which is not recommended during pregnancy.
- Vitamin D is vital for pregnant women for their own health and the healthy development of their baby
- Pregnant women should take 10 micrograms of vitamin D each day
What Are Vitamin D And Calcium
Vitamin D and calcium are nutrients that sustain healthy bones. They are also needed for:
Absorption of calcium and phosphorous
Immune system responses
Signaling between cells
Blood vessel flow
Without enough vitamin D or calcium, your parathyroid glands compensate by producing too much of their hormone, a condition called hyperparathyroidism. That can lead to bone weakening and increased fracture risk. Other problems from calcium and vitamin D deficiencies include:
Skeletal deformities in children ages 6-24 months
Muscle weakness in children and the elderly
Given the crucial role of both nutrients in bone health, The Endocrine Society and the Institute of Medicine recommend certain consumption levels based on age and health. They have not yet found, however, that taking vitamin D provides cardiovascular protection.
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What Are The Benefits Of Taking A Vitamin D Supplement
The government says around 25% of teenagers and adults in the UK have low levels of vitamin D, which puts them at risk.
As there are so few food sources of vitamin D, and sun exposure can be unreliable, supplements are considered a safe way to prevent a deficiency.10
A 2013 review of evidence concluded that a vitamin D supplement could help protect against coughs and colds, while a separate 2013 study reported that women with lower levels of vitamin D experience tiredness and low energy.11,12
With so many factors putting us at risk of low levels, it makes sense to look at ways to supplement.
Some foods are fortified with Vitamin D, although you need to be sure it is Vitamin D3 and not just Vitamin D2.
Cod liver oil is a good source of Vitamin D supplementation .
A quality Vitamin D3 or wide-spectrum Vitamin D supplement is a sensible way to keep your daily levels topped up.
The most helpful aspect of taking any trustworthy health supplement is peace of mind. Just one little tablet or capsule per day and you can carry on knowing that you have covered your health bases.
With Vitamin D, you will be protecting your bone health, supporting your immune system, and helping your body build and maintain cells. That is why Vitamin D is one of the most important supplements you can take.
What Happens If I Take Too Much Vitamin D
Taking too many vitamin D supplements over a long period of time can cause too much calcium to build up in the body . This can weaken the bones and damage the kidneys and the heart.
If you choose to take vitamin D supplements, 10 micrograms a day will be enough for most people.
Do not take more than 100 micrograms of vitamin D a day as it could be harmful. This applies to adults, including pregnant and breastfeeding women and the elderly, and children aged 11 to 17 years.
Children aged 1 to 10 years should not have more than 50 micrograms a day. Infants under 12 months should not have more than 25 micrograms a day.
Some people have medical conditions that mean they may not be able to safely take as much. If in doubt, you should consult your doctor.
If your doctor has recommended you take a different amount of vitamin D, you should follow their advice.
You cannot overdose on vitamin D through exposure to sunlight. But always remember to cover up or protect your skin if you’re out in the sun for long periods to reduce the risk of skin damage and skin cancer.
Page last reviewed: 03 August 2020 Next review due: 03 August 2023
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Is Vitamin D And Vitamin D3 The Same Thing
Vitamin Das Vitamin D3VitaminVitamin D3as
. Keeping this in view, what is the difference of vitamin D and vitamin d3?
Vitamin D3 Comes from Animals, Vitamin D2 from PlantsThe two forms of vitamin D differ depending on their food sources. Vitamin D3 is only found in animal-sourced foods, whereas D2 mainly comes from plant sources and fortified foods. Since vitamin D2 is cheaper to produce, it’s the most common form in fortified foods.
One may also ask, what is the best vitamin D supplement? QUALITY RANKINGS
- Carlson Labs Vitamin D3 87.9.
- Nutrigold Vitamin D3 Gold 1000 IU 87.6.
- Nutrigold Vitamin D3 Gold 2000 IU 87.4.
- Nature Made Vitamin D3 85.9.
- Nature’s Way Vitamin D3 85.9.
- Nordic Naturals Vitamin D3 85.8.
- NOW Foods Vitamin D3 85.7.
- Solgar Vitamin D3 85.6.
Consequently, should I take vitamin D or d3?
Choosing the Best Vitamin D Supplement for Your HealthIf you choose to go the supplement route, Clifford recommends taking around 400 to 800 IU of vitamin D3 per day. Vitamin D3 is the form that is already stored in the body, so some studies have found it to be more effective, Clifford says.
What is vitamin d3 good for?
Vitamin D is a fat-soluble vitamin that helps your body absorb calcium and phosphorus. Having the right amount of vitamin D, calcium, and phosphorus is important for building and keeping strong bones.
What Is Better Taking Vitamin D Supplements Or Getting Vitamin D From Natural Sources
Getting vitamin D naturally is far better for you than taking supplements and it isnt because supplements dont work. In the case of vitamin D, it is possible to take too much, which can lead to certain toxicities.
However, when vitamin D is absorbed in the body from through the skin, it is not possible for you to overdose. You see, the skin simply stops absorbing the vitamins when there is enough stored in the body. After that, you are just getting exposure to the sun.
When it comes to supplementation, vitamin D supplements are effective. However, the body doesnt absorb as many nutrients from the supplement as it does from the sun.
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Whats The Difference Between Vitamin D And Vitamin D3
There are two possible forms of vitamin D in the human body: vitamin D2 and vitamin D3. Both D2 and D3 are simply called âvitamin D,â so thereâs no meaningful difference between vitamin D3 and just vitamin D.
That being said, it can be worth understanding how vitamin D2 and D3 specifically are different from each otherâso hereâs a quick rundown:
Vitamin D3 is the form of vitamin D the human body makes when sunlight strikes the skin. The body canât manufacture vitamin D2.
Vitamin D3 is found in animal sources of foods, like fatty fish and fish oil, liver, organ meats, and egg yolks.
Vitamin D2 primarily comes from plant sources , and forms when certain kinds of plants are exposed to ultraviolet light from the sun.
Vitamin D2 is also less expensive to produce, so it is the form most commonly used to fortify foods, like milk, cereal products, and orange juice.
Do I Have A Vitamin D Deficiency
Most people living in first-world countries dont have many vitamin deficiencies. We can get most of the nutrients we need through food alone, and many foods have vitamins added to them to ensure that we get enough. Vitamin D deficiency, however, is still rampant, even among otherwise healthy people.
The main reason why is lack of sun exposure. Contrary to what you might think, just walking around outside on a sunny day usually isnt enough, even if you live on a tropical island. Clouds and shade dramatically cut down on ultraviolet lightthe stuff that your skin needs to produce vitamin Dand window glass blocks it completely. Furthermore, the National Institutes of Health explain that wearing sunscreen with an SPF of eight or more wont allow your body to absorb enough light to make D, although its obviously important to use some anyway to avoid sunburn and long-term skin damage.
Ethnicity also plays a factor. Melanin is a pigment that darkens the skin, but it also reduces the skins ability to absorb vitamin D. African Americans and Hispanics typically have more melanin than white people, so they tend to be more deficient.
Senior citizens are also in jeopardy. A trial in the American Journal of Geriatric Pharmacotherapy stated that elderly subjects had insufficient D levels, despite vitamin D intake consistent with national recommendations.
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The Basics Of Vitamin D
Vitamin D is a unique type of vitamin because it actually acts more like a steroid hormone than a dietary aid and is not readily available in most foods like other vitamins often are because of this, its estimated that nearly 75 percent of people have some kind of deficiency.
Rather, vitamin D is sourced primarily from the sun, which is why its often referred to as the sunshine vitamin. When the skin absorbs sunlight, it synthesizes the UVB rays into vitamin D.
Though you should always limit long exposure to the sun, getting adequate amounts of rays is the first step in ensuring your body has good stores, which is important since vitamin D has a tremendous effect on mood and, over time, can help to ease symptoms of depression. Its also a type of fat-soluble vitamin that plays a major role in the way the body absorbs other nutrients.
But not everywhere in the world is as sunny as California or Florida, which limits access, and because the synthesization process varies from person to person, not everyone has the same capability to intake the proper amounts needed for optimal well-being. This is where supplements come into play.
It Boosts Weight Loss
Raising Vitamin D levels are associated with boosting weight loss. Studies show that those taking D supplements were able to lose more weight than those who took placebo supplementation.
Obese people can also benefit in taking more Vitamin D in preventing the risk of developing heart diseases, which is common among those who are overweight.
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