Strengthens Bones And Muscles
According to research, vitamin D helps regulate calcium levels. It plays an essential role in strengthening the bones and muscles in our body. Vitamin D also absorbs calcium and phosphorus in the small intestine. One of the vitamin D supplements, i.e. calcitriol, increases calcium blood levels in people with low parathyroid hormone levels.
What Is Vitamin D3
D3 is a type of vitamin D that comes from animal sources and its classically more potent than the plant-based type. Vitamin D3 also known as cholecalciferol, is one of the most important vitamins for human health.
Vitamin D3 is essential for bone health and total body health. The function of Vitamin D3 is to help regulate calcium and phosphorous levels. There are two types of vitamin D, Vitamin D2 and D3 .
It is a fat-soluble vitamin that plays an important role in the bodys ability to absorb calcium and phosphorus. Vitamin D3 helps to manage the levels of these two minerals in the blood, which are necessary for bone growth as well as strong teeth.
The effects of too little or too much Vitamin D3 can be serious. Some sources of this vitamin include eggs, oily fish such as salmon, and vitamin supplements. It can come in the form of capsules or liquids which are sometimes taken orally and other times injected into the body.
It’s Made For Those At Risk Of Vitamin D Deficiency
Some people stay indoors too often, others wear clothes that could cover up the skin too much that they don’t receive an adequate amount of sunlight. Furthermore, some have restrictive diets that make it harder for them to gain more Vitamin D.
Deficiency in D vitamins can result in a ton of complications like high blood pressure, cancer, immune system disorders as well as heart diseases. Older people are also at a greater risk of deficiency.
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Drug Interactions Of Vitamin D2 Vs D3
Vitamin D2 and D3 each are metabolized by the liver to 25D, and therefore the potential drug interactions are similar for both forms. Vitamin D may increase the serum levels of aluminum when taken with aluminum hydroxide, a common antacid, and therefore the combination should be avoided. Thiazide diuretics, such as hydrochlorothiazide, may increase the chance of vitamin D raising calcium levels in the blood to a dangerously high level. Patients on both thiazide diuretics and vitamin D supplementation should be monitored for this effect by their healthcare provider. Some drugs may decrease the absorption and effectiveness of your vitamin D supplement. Bile-acid sequestrants, such as cholestyramine, are an example of a drug which will impair vitamin D absorption. Vitamin D and cholestyramine should not be administered at the same time.
The following table may not be a complete list of drug interactions. Please consult your pharmacist or healthcare provider for more information and a complete list of interactions.
| Drug |
| Yes |
Vitamin D2 Vs D: Whats The Difference
Vitamin D is more than just one vitamin. Its a family of nutrients that shares similarities in chemical structure.
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.
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Vitamin D Helps The Body Through Hormone Health
Vitamin D for weight gain is a no-brainer. Its a deficiency you should be busting immediately.
Vitamin Ds role in the hormones is a complicated one. Many studies and reviews are unsure on exactly how important it is. What we know is that preventing deficiency definitely helps with hormonal health, and getting to optimal levels may improve them.
Metabolism is also based on these regulatory systems. There are a few crucially important hormones that interact with yourvitamin D intake and its effects:
- Testosterone
- Thyroid hormones
- And many others.
These alone are involved in your metabolism at every level. Carb metabolism depends on the role of insulin, which makes for a better weight-gain process. Equally, the anabolic hormones are crucial for building muscle, tendon, and bone tissues. Deficiency in vitamin D sabotages these essential hormonal functions.
This is most important forhow you recover. This is the key to every process in weight gain, and is a driving factor in the balance of fat vs muscle gains.
Can Vegans Take A Vitamin D Supplement
Vegans can be more susceptible to a vitamin D deficiency. The double whammy of not getting enough sunlight during the winter months and not being able to eat most of the food sources of vitamin D can make it a little more difficult.
However, even with meat, dairy and eggs off the menu, there are still natural vegan sources of vitamin D like mushrooms for vitamin D2 and lichen for vitamin D3.
As these are limited, a vitamin D supplement is recommended. Especially for vitamin D3 as we dont think many vegans will be chowing down on some lichen!
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Difference Between Vitamin D And Vitamin D3 Diet Depot
Vitamin D3: Dosage, Deficiency & Health Benefits. What are the main differences between vitamin d and d3? Vitamin d vs vitamin d3 if you have been advised a series of vitamins and are wondering about their effects, here are a few facts you need to know about vitamin d. It is one of the more complex. The term vitamin d is kind of a misnomer because you will not find anything labeled simply as.
Are Vitamin D And Vitamin D3 The Same Thing
This is a tricky question as, technically, there is no such thing as singular Vitamin D. Vitamin D actually refers to a grouping of compounds which all have similar effects within the body, known as Vitamins D1-5. If youre looking at the nutritional lists on supplements, youll see that the two most common options for Vitamin D are D2 and D3, and D2 is commonly referred to as Vitamin D. So, for the purposes of clarity – whenever we mention Vitamin D in this guide, we are referring to D2. Well always call D3, D3 .
Vitamins D and D3 are both fat soluble vitamins which play roles in keeping our immune system healthy and helping with calcium absorption. Vitamin D is only available from plant sources, such as mushrooms, whilst D3 is usually sourced from animal products.
We can also obtain all of the Vitamin D3 we require via sunlight, but throughout the winter this is harder to achieve with shorter days and more clouds. Even during the summer, it can be difficult to absorb enough through our skin due to the need to protect ourselves against the risk of skin cancer, either by covering up or applying copious amounts of sunscreen.
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What Is Difference Between Vitamin D And Vitamin D3
What Is Difference Between Vitamin D And Vitamin D3. Difference between d and d3. What are the main differences between vitamin d and d3? It is one of the more complex. The term vitamin d is kind of a misnomer because you will not find anything labeled simply as. Vitamin d vs vitamin d3 if you have been advised a series of vitamins and are wondering about their effects, here are a few facts you need to know about vitamin d.
What Is The Difference Between Calcitriol & Vitamin D3
Growing awareness concerning vitamin D deficiency has resulted in more individuals taking measures to avoid it during the winter months. However, less individuals feel knowledgeable on the effects of the vitamin once inside the body, or how the various analogues within the vitamin D family interact.
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Is A Prescription Required For Vitamin D
Depending on the strength of vitamin D2 or D3 youre looking for, you may not need a prescription. Formulations that are available over-the-counter come in the following doses, which are measured in international units :
-
400 IU
-
2000 IU
-
5000 IU
If someone has low vitamin D levels in their blood, their provider may recommend taking a more concentrated supplement for a short period of time to get their levels back up to a normal range.
While both vitamin D2 and D3 pills are available in this strength, many providers prescribe D2 because it is more readily available and easier to find. Interestingly, the same dose of D3 can be purchased without a prescription. But most pharmacies do not carry it, and many companies will only sell it to a licensed healthcare provider.
It is also important to know that while these extra high doses are sometimes used intermittently to boost vitamin D levels, it is a controversial approach. This is because there has never been strong evidence to show they are any more effective than smaller, more conservative doses.
How Does Vitamin D Work
When your skin is exposed to sunlight, specifically ultraviolet B rays, your body naturally produces Vitamin D3. D2 is created in a similar fashion, yet through the synthesis of sunlight by mushrooms and plants. There are three ways you can obtain vitamin d for your body from the sun, vitamin d supplements, and from food, preferred in that exact order. Wow, supplements over the food you say? Yes, exactly. The reason is simple: most individuals arent exposed to UVB rays at least 15 minutes a day, uncovered and unprotected . Foods fortified with Vitamin D2 also dont contain enough vitamin D to provide the body with the recommended daily intake of Vitamin D . For these reasons, vitamin D3 supplementation is the most effective way to get the daily recommended amount of vitamin D.
Its estimated that nearly 1 billion people or 50% of the world population is vitamin d deficient. Low vitamin d levels can result in abnormalities in bone metabolism, slow wound healing, chronic fatigue, depressed mood states, muscle weakness, and depression .
According to a national nutrition examination survey 41.6% of US adults exhibited vitamin d deficiency, with the highest rate seen in African Americans at 82.1% followed by those of Hispanic descent at 69.2% .
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Why All Forms Of Vitamin D Aren’t Created Equal
Now that we understand why daily vitamin D supplementation is critical, there’s one final layer to consider: form. Your options are vitamin D3 or vitamin D2.* And here’s the bottom line: These two nutrients are not biologically equivalent or interchangeable. Any suggestion that vitamin D3 and D2 are both good options falls into the “bad science” bucket.
Vitamin D3 and D2 have historically been differentiated by their origin: animal versus plant. Vitamin D3 is almost always animal-derived, from lanolin from sheep’s wool. This is a fine source of D3 and the most common in the market. In contrast, vitamin D2 is plant-derived from irradiated yeast and mushrooms mostly.
But that’s old news. Innovative technologies in the past several years have developed vitamin D3 options from plant origins , specifically from lichen and algae, the latter algal source being significantly more sustainable and pure. Albeit rare, there are even certified organic plant-origin varieties of D3.
Vitamin D3 Is Formed In Your Skin
Your skin makes vitamin D3 when its exposed to sunlight.
Specifically, ultraviolet B radiation from sunlight triggers the formation of vitamin D3 from the compound 7-dehydrocholesterol in skin .
A similar process takes place in plants and mushrooms, where UVB light leads to the formation of vitamin D2 from ergosterol, a compound found in plant oils .
If you regularly spend time outdoors, lightly clad and without sunscreen, you may be getting all the vitamin D you need.
In Indian people, an estimated half an hour of midday sun twice a week provides the adequate amount .
Just keep in mind that this duration of exposure does not apply in countries farther away from the equator. In these countries, you may need more time to achieve the same results.
Nevertheless, be careful not to spend too much time in the sun without sunscreen. This is especially important if you have light-colored skin. Sunburns are a major risk factor for skin cancer .
Unlike dietary vitamin D, you cannot overdose on vitamin D3 produced in your skin. If your body already has enough, your skin simply produces less.
That said, many people get very little sun. They either work indoors or live in a country that doesnt get much sunlight during the winter. If this applies to you, make sure to regularly eat plenty of food rich in vitamin D.
Summary Your skin produces vitamin D3 when you spend time in the sun. In contrast, vitamin D2 is produced by plants and mushrooms exposed to sunlight.
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It Improves Symptoms Of Seasonal Affective Disorder
While clinical research surrounding the benefits of Vitamin D among depressed people is still limited, other studies have shown that a person’s Vitamin D levels can play a role in the risk of having SAD. Those that suffer from the condition have shown that they have specifically lower Vitamin D status, which ultimately affects the amount of serotonin one has in their body.
Serotonin is commonly called the “happy hormone”. It’s the same chemical your brain produces whenever you eat chocolate or spend time with the people you love. It’s the feel-good hormone your brain can pump out more if you have more Vitamin D in you.
Good Sources Of Vitamin D
From about late March/early April to the end of September, most people should be able to make all the vitamin D they need from sunlight.
The body creates vitamin D from direct sunlight on the skin when outdoors.
But between October and early March we do not make enough vitamin D from sunlight. Read more about vitamin D and sunlight.
Vitamin D is also found in a small number of foods.
- fortified foods such as some fat spreads and breakfast cereals
Another source of vitamin D is dietary supplements.
In the UK, cows’ milk is generally not a good source of vitamin D because it is not fortified, as it is in some other countries.
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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.
Is Vitamin D2 The Same As Vitamin D3
Vitamin D2 and D3 are slightly different. Both forms raise your blood vitamin D levels, and both can treat and prevent rickets from vitamin D deficiency. However, studies have found that vitamin D3 effectively raises blood vitamin D levels for a longer period than vitamin D2.
Additionally, vitamin D2 and D3 are derived from different sources. Vitamin D2 is plant-based. It is made by exposing ergosterol found in yeast to ultraviolet light. Vitamin D2 can also be found in some types of mushrooms. Vitamin D3 is sourced from sheep lanolin. It is made by exposing the lanolin to UV radiation to convert the cholesterol in lanolin to vitamin D3.
Vitamin D supplements can contain either vitamin D2 or D3. However, most over-the-counter preparations contain vitamin D3.
Past studies suggested that vitamin D3 may be more effective than vitamin D2 in establishing normal vitamin D stores. However, a study by Holick and colleagues demonstrated that vitamin D2 and vitamin D3 appear to be equipotent in raising 25D concentrations when they are given in daily doses of 1000 IU.
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How Much Vitamin D Should I Take
There is some controversy about whether people should take vitamin D as an oral supplement or just improve their level of sun exposure, while still staying sun safe.
An estimated 90% of vitamin D in our bodies is made when our skin is exposed to sunlight, which means our diet only contributes a small amount. However, there are certain groups of people, such as babies, young children, people with mental or physical disabilities, people with malabsorption syndromes, the elderly, and people who cover their skin for religious or cultural reasons that are at high risk of becoming vitamin D deficient.
The recommended daily intake of vitamin D is:
- Aged birth to 1 year: 400 IU
- Aged 1-70 years: 600 IU
- Aged > 70 years: 800 IU
The safe upper limit of vitamin D is 4,000 IU/day for adults. But even though dosages above this amount are not recommended, doctors may still prescribe them for people who are vitamin D deficient. The upper limit for children is 1000IU for infants up to 6 months 2,500IU for toddlers up to 3 years 3,000IU for children aged 4-8 years, and 4,000IU for those aged 9 years and older. Blood levels should be monitored when someone is taking high doses of vitamin D.
Guidelines do not currently differentiate between supplementation with different forms of vitamin D .
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