Vitamin D is one of the nutrients that has received the greatest attention. Since our bodies naturally manufacture vitamin D when exposed to sunlight, it is also known as the “sunshine vitamin” and is essential for a number of body processes, including immune system support, mood management, and bone health. But vitamin D comes in several forms, just like a lot of other nutrients. The two main types of vitamin D are D2 and D3, and each has a different absorption and utilization pattern in your body.

Vitamin D’s Health Benefits

Before we go into the main distinctions between vitamin D2 and D3, let’s look at the ways in which this important supplement can promote your health and vitality.

It might support healthy bones

Vitamin D facilitates the body’s absorption of calcium, a necessary mineral for strong bones. Your bone’s ability to use calcium effectively lowers the risk of fractures and osteoporosis when you have adequate vitamin D in your body.

According to Balance One Supplements registered dietitian Trista Best, RD, “Vitamin D plays a vital role in calcium absorption, contributing to the development and maintenance of healthy bones and teeth,” she informs EatingWell. It aids in the prevention of diseases including rickets and osteoporosis.

It has the ability to boost immunity

Studies, such as one published in Nutrients in 2020, indicate that vitamin D enhances the ability of your immune system to fend off bacteria and viruses. “By regulating the immune system, vitamin D aids in the body’s defense against infections and illnesses. According to Best, it might lower the chance of autoimmune disorders and respiratory infections.

It might support mood regulation

A 2022 study published in Current Nutrition Reports suggests that consuming adequate vitamin sunlight may improve mood control and reduce the incidence of depression. Exposure to sunlight causes your skin to produce vitamin D, which could account for some people’s cyclical mood swings throughout the colder months.

“Adequate levels of vitamin D are associated with a lower risk of depression and may help alleviate symptoms in some individuals,” states Best.

It might enhance cardiovascular well-being

According to a review published in Clinical Nutrition in 2021, vitamin D can promote improved cardiovascular health by lowering inflammation, promoting healthy blood vessel function, and assisting in blood pressure regulation.

It might aid in the function of muscles

For muscles to contract and relax, calcium levels in muscle cells must be regulated, which is something that vitamin D helps with. For healthy muscles to work, vitamin D is essential. It can also help avoid pain and weakening in the muscles. “It’s especially important for senior citizens who wish to stay strong and lower their risk of falling.”

What is the vitamin D2?

Fungi and plants produce vitamin D2, also known as ergocalciferol, when they are exposed to UV light, such as sunshine. Fortified foods such as dairy, plant-based milk substitutes, and dietary supplements frequently include it. Best explains that vitamin D2 is a kind of vitamin D that is obtained from plant sources, specifically fungus and yeast. “Instead of coming from animal sources like vitamin D3, vitamin D2 is made by irradiating ergosterol, which is present in these plant-based creatures. It is frequently used as a vegetarian or vegan substitute for vitamin D3. It is frequently used to strengthen meals including morning cereals, orange juice, and plant-based milk substitutes.

What is the vitamin D3?

Your skin produces vitamin D3, also known as cholecalciferol, when it is exposed to sunshine. It is the most efficient and bioavailable form for increasing blood levels of vitamin D. In addition to being produced in the skin when exposed to sunshine, vitamin D3 can also be found in some foods derived from animals. Vitamin D3 is essential for keeping healthy bones because it makes it easier for phosphorus and calcium to be absorbed.

What to Check for in a Supplemental Vitamin D

While there are a few things to check for in a vitamin D supplement, the most important one is to see if it contains vitamin D2 or D3. Here are some justifications for why that’s crucial to think about, along with some advice to assist you make the best decision.

Absorption

Although vitamin D2 and D3 are converted by the liver into calcidiol, their rates of absorption vary. “Vitamin D2 may not be absorbed by your body as well as vitamin D3, and it is thought to be less effective in increasing and sustaining blood levels of vitamin D,” says Best. Contrarily, vitamin D3 is often better at raising and maintaining blood levels of vitamin D, which makes it the recommended form to take as a supplement, particularly when larger dosages are required.

Potency

Because vitamin D3 is more bioavailable than vitamin D2, it is the recommended supplement choice. Although both types support immune system function, bone health, and other physiological functions, vitamin D2 may need larger dosages than vitamin D3 in order to have comparable effects.

Source

Fungi is where vitamin D2 is found. When exposed to sunlight, it first exists as an ergosterol derived from plants and subsequently changes into vitamin D2. On the other hand, vitamin D3 is produced in the skin by exposure to sunlight and animal-based foods such as dairy, liver, eggs, and fatty fish. Therefore, although it might not be absorbed as well, you might choose to select a supplement that uses vitamin D2 rather than D3 if you don’t consume animal products.

Orange juice and non-dairy milk are two common plant-based foods and drinks that are fortified with vitamin D2. Cereal and dairy products made from animals are fortified with vitamin D3. Additionally, vitamin D3 is the most often utilized form in supplements.

The Final Word

So, D2 or D3 is the better form of vitamin D3 from sunshine? Well, that depends. Both types are essential for maintaining bone health, the immune system, regulating mood, maintaining cardiovascular health, and maintaining muscle function, among other body processes. In addition, supplements and food fortification both use vitamins D2 and D3. While vitamin D3 is created in your skin when it is exposed to sunshine, vitamin D2 is obtained from plants. Animal foods can also provide a source of vitamin D3. Since vitamin D2 is derived from plants, supplementing with it is appropriate if you have a vegan or vegetarian diet. But since vitamin D3 is thought to be more accessible than vitamin D2, your liver will be able to use it more effectively.Whatever form it takes, vitamin D is a necessary component for good general health. As usual, consult your physician before beginning any new supplement regimen.

Topics #Vitamin D2 #Vitamin D3