There are few nutrients that have been more popular than vitamin D. Also known as the “sunshine vitamin” (because our bodies naturally produce it when exposed to sunlight), vitamin D plays a vital role in several bodily functions, including bone health, immune support, mood regulation and more. However, like many other nutrients, vitamin D comes in various forms. The two major forms are vitamin D2 and vitamin D3, and each is SINGLE in how it is absorbed and used in your body.
The health benefits of vitamin D
May help with bone health
Vitamin D helps the body absorb calcium, an essential mineral for bone strength. When you have enough vitamin D, your bones can use calcium efficiently, reducing the risk of fractures and osteoporosis.
Trista Best, RD, registered dietitian at Balance One Supplements, told the EatingWell: “Vitamin D plays a vital role in the absorption of calcium, contributing to the development and maintenance of healthy bones and teeth. It helps prevent conditions such as osteoporosis and rickets.”
It can support the immune system
Research, including a 2020 study published in Nutrients, suggests that vitamin D helps strengthen the immune system, making it more effective at fighting bacteria and viruses. “Vitamin D modulates the immune system, helping the body to defend against infective and diseases. It can reduce the risk of respiratory infections and autoimmune diseases,” says Best.
It can help regulate mood
According to a 2022 study published in Current Nutrition Reports, sufficient vitamin D may lead to better mood regulation and a lower risk of depression. Sun exposure triggers the production of vitamin D in the SKIN ta, which may explain why some people experience seasonal mood swings during the darker months.
“Adequate levels of vitamin D are associated with a lower risk of depression and may help improve symptoms in some people,” says Best.
It can improve health cardiovasculară
A 2021 study published in Clinical Nutrition found that vitamin D may help support better cardiovascular health by regulating blood pressure, supporting healthy blood vessel function, and reducing inflammation.
May support muscle function
Vitamin D helps regulate calcium levels in muscle cells, which is crucial for muscle contraction and relaxation. “Vitamin D is important for muscle function and can help prevent muscle weakness and pain,” explains Best. “It is particularly relevant for older adults who want to maintain strength and reduce their risk of falling.”
What is vitamin D2?
When exposed to ultraviolet light (eg sunlight), vitamin D2, also known as ergocalciferol, is synthesized by plants and fungi. It is frequently used in food such as products lactate, plant-based milk alternatives and dietary supplements. “Vitamin D2 is a form of vitamin D derived from plant sources, particularly 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. It is often used as a vegan or vegetarian alternative to vitamin D3 and is frequently used to fortify foods such as plant-based milk alternatives, orange juice and cereals for breakfast.”
What is vitamin D3?
Vitamin D3, or cholecalciferol, is synthesized in your skin when exposed to sunlight. It is the most bioavailable form and efficiency to increase vitamin D levels in the blood. “Vitamin D3 is synthesized in the skin in response to sun exposure and can also be obtained from certain animal foods,” says Best. “Vitamin D3 plays a fundamental role in maintaining optimal bone health by facilitating the absorption of calcium and phosphorus.”
What to look for in a vitamin D supplement
There are a few things to consider in a vitamin D supplement, but the most important thing to look for is whether it contains vitamin D2 or vitamin D3. Here are some reasons why this is important to consider and tips to help you choose what’s right for you.
Absorption
The liver converts vitamin D2 and D3 to calcidiol, but they differ in their absorption rates. “Vitamin D2 is thought to be less effective at raising and maintaining vitamin D levels in the blood compared to vitamin D3, and may not be used as efficiently by your body,” explains Best. “Vitamin D3, on the other hand, is generally more effective at increasing and maintaining blood levels of vitamin D, making it the preferred form for supplementation, especially when higher doses are needed.”
Vitamin D3 is the preferred supplement option because it is 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 Best.
Source
Vitamin D2 comes from fungi. It starts as plant-based ergosterol and turns into vitamin D2 after exposure to the sun. Instead, vitamin D3 is synthesized in your skin when you are exposed to the sun or from animal foods such as fatty fish, eggs, dairy and liver. Therefore, if you avoid animal products, you can choose a supplement that contains vitamin D2 instead of D3, although it may not be absorbed as efficiently.
Vitamin D2 is often used to fortify food and plant-based 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 is also the most common form used in supplements.
Conclusion
So which form of the sunshine vitamin is better, D2 or D3? Well, it depends. Both forms are critical for several bodily functions, including bone health, immune function, mood regulation, cardiovascular well-being, and muscle function. Additionally, vitamins D2 and D3 are both used in food and supplement fortification. Vitamin D2 comes from plants, while vitamin D3 is synthesized in your skin when you are exposed to the sun. Vitamin D3 can also be obtained from food sources of animal origin.
If you follow a vegan or vegetarian diet, vitamin D2 supplementation is suitable because it is a plant-based source. However, vitamin D3 is considered more bioavailable than D2, meaning your liver can use it more efficiently. Regardless of its form, vitamin D is an essential nutrient for overall health. As always, talk to your doctor before taking any new supplement.
2024-02-18 17:15:16
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