Vitamin D vs. D3: What’s the Difference?

Vitamin D is a fat-soluble vitamin that supports many body processes and vital organs. Found in certain foods and dietary supplements. The body also produces vitamin D when exposed to sunlight, which is why it is sometimes called the “sunshine vitamin.”

Two types of vitamin D are essential for human health: vitamin D2 (Ergocalciferol) and vitamin D3 (cholecalciferol). Both types are called “vitamin D,” but there are some important differences between the two.

This article explains the difference between vitamin D and D3, their sources, and their role in the body. It also explains how to get enough vitamin D to support your health.

What is Vitamin D?

Vitamin D is an important micronutrient for human health. One of the major roles of vitamin D is the absorption of calcium and phosphorus, which are essential for bone mineralization and density. Along with calcium, vitamin D keeps bones strong and prevents osteoporosis. Vitamin D also plays a role in:

“Vitamin D” is an umbrella term for the two different forms of vitamins, vitamin D2 and D3. The two forms offer the same health benefits, but are obtained from different sources and have slightly different molecular structures.

Vitamin D2

Vitamin D2, or ergocalciferol, is found in fungi (mushrooms) and yeast. Vitamin D2 is produced by exposing a yeast called ergosterol to ultraviolet (UV) light. Foods fortified with vitamin D, such as plant-based milks, cereals, and orange juice, contain vitamin D2. Vitamin D2 is also available as capsules, sublingual (under the tongue) tablets, and liquid dietary supplements.

Once consumed, vitamin D2 is absorbed in the small intestine, transported to the liver, and converted to 25.hydroxyvitamin D2. From there, it is converted in the kidneys to the active form of vitamin D (calcitriol). This process allows your body to use the vitamin and enjoy its health benefits.

Vitamin D3

Vitamin D3, or cholecalciferol, is produced by the body when the skin is exposed to sunlight. It is also found in animal products such as fatty fish (salmon, mackerel, etc.), egg yolks, and beef liver. Milk and other dairy products are often fortified with vitamin D3. Vitamin D3 is available as a dietary supplement in liquid drops, capsules, and sublingual tablets.

After spending time in the sun, the body converts sunlight into vitamin D3, which is transported to the liver and converted to 25-hydroxyvitamin D3. In the kidneys it is converted to calcitriol. Calcitriol is the active form of vitamin D used by the body to support overall health.

Vitamin D2 vs D3

Although vitamins D2 and D3 have different molecular structures, they are metabolized to calcitriol, the same active form of vitamin D that the body needs to stay healthy.

Usage

When converted to the bioactive form of vitamin D, vitamins D2 and D3 play important roles in many body processes. Vitamin D promotes calcium and phosphorus absorption and supports bone health and muscle strength. It may also boost immune function, reduce inflammation, support cardiovascular health, and protect against cancer.

People who don’t eat enough vitamin D-rich foods or who don’t spend enough time in the sun may have vitamin D deficiency. likely to be, and include people such as:

• Limiting sun exposure (eg, people who live in cold climates, are housebound)
• Darker skin tones because darker skin absorbs less sunlight
• Having certain medical conditions that affect vitamin D absorption (eg, liver disease, cystic fibrosis, celiac disease)
• Taking drugs that affect vitamin D metabolism (eg, glucocorticoids, antiepileptic drugs)

Vitamin D deficiency is associated with increased risk of bone fractures, diabetes, cardiovascular disease and depression. Researchers are investigating potential relationships between vitamin D deficiency and inflammatory and autoimmune diseases such as multiple sclerosis and rheumatoid arthritis.

efficacy

For those with vitamin D deficiency, you may be wondering if a vitamin D2 or D3 supplement is better for boosting your vitamin D levels. D3 has been shown to be more effective. Vitamin D3 is easily absorbed by the body and helps maintain healthy vitamin D levels over time.

Although vitamins D2 and D3 are more similar than different, they can have different effects on gene expression, especially those associated with immune function. Studies have shown that vitamin D3 is more effective in regulating gene expression, stimulating the immune system to fight off bacteria and viruses and help maintain good health.

Dose

Recommended doses of vitamin D2 and D3 supplements vary by age, weight, and general health. Before supplementing with any form of vitamin D, consult your health care provider who can determine the proper dose to meet your needs.

The Recommended Daily Allowance (RDA) for vitamin D is expressed in age-based International Units (IU) and micrograms (mcg).

• Infants 0–12 months: 400 IU (10 mcg)
• Children 1-18 years: 600 IU (15 mcg)
• Adults 19-70 years: 600 IU (15 mcg)
• Adults over 71: 800 IU (20 mcg)

If your health care provider diagnoses vitamin D deficiency, they may recommend higher doses until your body’s vitamin D levels are restored.

Drug Interactions and Warnings

Both forms of vitamin D are considered safe and well-tolerated when taken in recommended doses. Vitamin D is fat soluble and is stored in the body. Too much vitamin D builds up in the body and can lead to vitamin D poisoning, which can be detrimental to your health. Symptoms of vitamin D poisoning include:

• nausea
• vomiting
• loss of appetite
• constipation
• weakness
• unintentional weight loss

Excess vitamin D levels in the body also increase calcium levels in the blood (hypercalcemia), irregular heart rate, excessive thirst, dehydration, confusion, delirium and, in severe cases, coma. Call your healthcare provider if you experience any of these symptoms while taking a vitamin D supplement.

Interaction

Vitamin D supplements may interact with certain prescription drugs or supplements, altering how these drugs work in the body or causing adverse side effects. If so, talk to your healthcare provider before starting a vitamin D regimen.

prevention

Vitamin D supplementation is not recommended for everyone, and certain people should exercise caution or avoid vitamin D supplementation. Do not take vitamin D supplements if:

• allergic to aspirin or ergocalciferol (vitamin D2)
• Have malabsorption syndrome (a disorder in which the small intestine cannot absorb enough nutrients from food)
• Hypercalcemia (high blood calcium levels)

What’s the best way to get vitamin D?

Sun exposure and diet are the best ways to get vitamin D:

• sun exposure: When your skin is exposed to the sun, your body converts the sunlight into vitamin D. A few times a week, he spends just 10-15 minutes in the sun without sunscreen, which helps his body produce enough vitamin D.
• Nutrient source: Vitamin D is found in fortified foods such as fatty fish, egg yolks, organ meats, milk, cereals, and orange juice. Getting enough vitamin D from diet alone can be difficult, especially for vegetarians and vegans.
• supplement: Vitamin D supplements can help ensure you’re getting enough vitamin D to keep you healthy.

Which is better, D2 or D3?

Vitamin D3 is converted to the active form of vitamin D (calcitriol) when consumed or spent in the sun. Both vitamin D2 and D3 effectively raise blood levels of vitamin D. Yet studies show that vitamin D3 is better absorbed than D2 and is better at maintaining healthy levels of vitamin D. I’m here.

Vitamin D3 is the form naturally produced by the body after sun exposure, which may explain why it appears to be absorbed and used more effectively than vitamin D2.

Ultimately, the best vitamin D supplement will depend on your health and needs. Talk to your healthcare provider to determine which form and dose of vitamin D is best for you.

summary

Vitamin D is an essential micronutrient essential for maintaining bone health, immune function, and overall health. Vitamin D has two main forms, vitamin D2 and vitamin D3. Vitamin D3 is a form of vitamin D that your body produces after being exposed to sunlight. It appears to be more effective than vitamin D2 in raising and maintaining blood levels of vitamin D.

Vitamin D can be obtained from sun exposure, dietary sources, and supplements. Recommended daily vitamin D intake varies by age and overall health. Talk to your health care provider to determine which form of vitamin D is best for your needs.