The Differences Between Vitamin D2 and D3
If you’re trying to get enough vitamin D in your diet, you might be wondering why there are two different types of vitamin D, D2, and D3. While these two forms of vitamin D serve the same purpose in your body, helping your body absorb calcium and phosphorus.
They come from different sources and may have slightly different effects on your body when it absorbs them. Here are the differences between vitamin d2 and d3 so you can decide which one is best for you and your dietary needs.
what is Vitamin D?
Vitamin D is a fat-soluble vitamin that the body can produce when exposed to sunlight.
How They Affect The Body
Vitamin D is a fat-soluble vitamin that the body needs to maintain proper health. We can get vitamin D from foods like fish, eggs, cheese, and fortified cereals; exposure to sunlight; as well as supplements.
There are two different forms of vitamin D: ergocalciferol (vitamin d2) and cholecalciferol (vitamin d3). Both form the same active metabolite in the body called calcitriol.
Symptoms of Deficiency
People who don’t get enough vitamin D often suffer from fatigue, confusion, depression, muscle weakness, scaly skin or hair loss. If you have one of these symptoms it could be a sign that you’re deficient in vitamin D.
To determine if your vitamin levels are low, visit your doctor for a blood test to see where they fall on the spectrum of deficiency. According to the National Institutes of Health (NIH), most adults need at least 600 IUs per day.
Benefits of vitamin D2
The synthetic version of vitamin D, vitamin D2 (ergocalciferol) also plays a role in bone growth and mineralization. Like its precursor, it is considered vital for the healthy functioning of the immune system as well as cognitive function.
Benefits of vitamin D3
Vitamin D3 is naturally present in a variety of foods, but few of us get enough through our diets. This is problematic for several reasons. Vitamin D3 is perhaps most important for bone health because it helps the body absorb calcium from food. More than that, though, vitamin D3 also appears to play a role in preventing heart disease, some cancers, autoimmune diseases like rheumatoid arthritis, type 2 diabetes, and other chronic conditions.
Foods Containing Vitamin D2
Some foods naturally contain vitamin D2, including cod liver oil, egg yolks, fatty fish like mackerel and salmon, beef liver, cheese, milk (the fats in milk contain vitamins A and D), and mushrooms exposed to ultraviolet light. The best way to obtain vitamin D is by getting outside for 15-20 minutes a day without sunscreen. This will allow the body to produce vitamin D from sunlight.
Foods Containing Vitamin D3
The vitamin D found in foods is vitamin D3, the most biologically active form of the nutrient. The best sources of natural vitamin D are fatty fish, such as salmon and tuna. Grass-fed dairy products, including cheese, yogurt, butter, ice cream, and whole milk also contain significant amounts of the nutrient.
Should You Supplement
If you’re not getting enough vitamin D from the sun or foods like salmon, you may need to add a supplement. So what are the differences between vitamin D2 and vitamin D3? Do they have different uses, benefits, and side effects? Read on to find out more about these two common forms of vitamin D.
What are the main differences Between Vitamin D2 and D3?
Vitamin D comes in two major forms: vitamin D2, also known as ergocalciferol, and vitamin D3, also known as cholecalciferol. there are some differences between vitamin D2 and vitamin D3 that might make one more suitable for you than the other.
- They’re both used to treat or prevent vitamin deficiency, but they’re not equally effective at helping the body absorb calcium.
- The two forms aren’t interchangeably taking too much of one form can lead to side effects like constipation, vomiting, weakness, and confusion. Although you can get your daily recommended intake from food sources alone, most people will also need to take supplements to reach the recommended levels.
- Both forms help with the absorption of calcium, but only vitamin D3 helps regulate blood levels of phosphorus.
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This article looked at the differences between vitamin D2 and D3. Vitamin D3 is the more potent form of vitamin D, and it is the form that is produced naturally by the body. Vitamin D2 is a synthetic form of the vitamin that is not as effective.
Differences Between Vitamin D2 and D3