Few nutrients receive as much attention as vitamin D. Also called the “sunshine vitamin” (because our bodies produce it naturally) when exposed to sunlight), vitamin D plays an important role in several bodily functions, including bone health, immune support, and mood regulation. However, like many other nutrients, vitamin D exists in different forms. The two main forms are vitamin D2 and vitamin D3, each of which is absorbed and utilized differently by the body.
Read on to discover the numerous health benefits of vitamin D, the difference between vitamin D2 and D3, and whether you should supplement with one or the other.
Health benefits of vitamin D
Before we explore the key differences between vitamins D2 and D3, let’s take a look at how this essential nutrient can support your health and vitality.
May promote bone health.
vitamin D helps the body absorb calcium, a mineral essential for bone strength. Getting enough vitamin D helps your bones use calcium more efficiently, reducing your risk of bone fractures and osteoporosis.
Trista Best, RD, registered dietitian with balance one supplement,Tell you eat well“Vitamin D plays an important role in calcium absorption and contributes to the development and maintenance of healthy bones and teeth. It helps prevent diseases such as osteoporosis and rickets. ”
Supports the immune system.
Surveys including 2020 survey nutrients, suggests that vitamin D can help strengthen your immune system by increasing its effectiveness in fighting bacteria and viruses. “Vitamin D helps regulate the immune system and protect the body from infection and disease. It may reduce the risk of respiratory infections and autoimmune diseases,” Best says.
It may help regulate your mood.
According to the 2022 survey, Current nutrition report, getting enough sunlight vitamins may improve mood regulation and lower your risk of depression.exposure to sunlight trigger The production of vitamin D in the skin may explain why some people experience seasonal mood changes during the darker months.
“Adequate levels of vitamin D are associated with a lower risk of depression and may help reduce symptoms in some people,” says Dr. Best.
May improve cardiovascular health.
2021 Review clinical nutrition Vitamin D has been found to help improve cardiovascular health by regulating blood pressure, supporting healthy blood vessel function, and reducing inflammation.
May support muscle function.
Vitamin D helps Regulates calcium levels in muscle cells, which is important for muscle contraction and relaxation. “Vitamin D is important for muscle function and may help prevent muscle weakness and pain,” Best explains. “This is especially important for older adults who want to maintain their physical fitness and reduce the risk of falls.”
What is vitamin D2?
When exposed to ultraviolet light (such as sunlight), it is also called vitamin D2. ergocalciferol, synthesized by plants and fungi.the often used in fortified foods Dairy products, plant-based milk alternatives, nutritional supplements, and more. “Vitamin D2 is a form of vitamin D that comes from plant sources, especially fungi and yeast,” says Best. “Unlike vitamin D3, which is obtained from animal sources, vitamin D2 is synthesized by irradiating ergosterol found in these plant-based organisms. Commonly used as a vegan or vegetarian alternative to vitamin D3 It is often used to fortify foods such as plant-based milk alternatives, orange juice, and breakfast cereals.”
What is vitamin D3?
vitamin D3, or cholecalciferol, synthesized in the skin when exposed to sunlight.it is Most bioavailable and effective form To increase blood levels of vitamin D. “Vitamin D3 is synthesized in the skin in response to sun exposure, but it can also be obtained from certain animal foods,” says Best. “Vitamin D3 plays a fundamental role in maintaining optimal bone health by promoting the absorption of calcium and phosphorus.”
What to look for in a vitamin D supplement
There are several things you should look for in a vitamin D supplement. The most important thing to look out for is whether it contains vitamin D2 or vitamin D3. Here’s why this is important to consider and some tips to help you choose the right one for you.
absorption
The liver converts vitamins D2 and D3 to calcidiol, but the absorption rate is different. “Vitamin D2 is thought to be less effective than vitamin D3 in raising and maintaining blood levels of vitamin D, and may not be used efficiently by the body,” Best explains. “Vitamin D3, on the other hand, is generally more effective at raising and maintaining blood levels of vitamin D and is recommended as a supplement, especially when high doses are required.”
efficacy
Vitamin D3 is a recommended supplement option. More bioavailable than vitamin D2. “While both forms contribute to bone health, immune system function, and other physiological processes, vitamin D2 may require higher doses to achieve similar effects compared to vitamin D3. ,” says Dr. Best.
sauce
vitamin D2 derived from fungi. It starts out as a plant-based ergosterol and turns into vitamin D2 when exposed to the sun. On the other hand, vitamin D3 synthesized in the skin When you are exposed to sunlight or consume animal products such as fatty fish, eggs, dairy products, and liver. Therefore, if you avoid animal products, you may choose a supplement that uses vitamin D2 instead of vitamin D3, but vitamin D2 may not be absorbed as efficiently.
Vitamin D2 is often used to fortify plant-based foods and beverages, such as non-dairy milk and orange juice. Vitamin D3 is used to fortify animal products such as dairy products and cereals. Vitamin D3 also Most commonly used formats for supplements.
conclusion
So which form of sunshine vitamin is better, D2 or D3? Well, it depends. Both forms are important for several bodily functions, including bone health, immune function, mood regulation, cardiovascular health, and muscle function. Additionally, both vitamins D2 and D3 are used in food fortification and supplements. Vitamin D2 comes from plants, while vitamin D3 is synthesized in the skin when exposed to sunlight. Vitamin D3 can also be obtained from animal foods. If you follow a vegan or vegetarian diet, it is appropriate to supplement with vitamin D2, as it is a plant-based source. However, vitamin D3 is considered to be more bioavailable than D2, meaning the liver can utilize it more efficiently. Vitamin D, regardless of its form, is an essential nutrient for overall health. As always, consult your health care provider before taking any new supplements.
