Vitamin D, also known as calciferol, is both a crucial nutrient we consume and a hormone our bodies make. Interestingly, vitamin D plays important roles in bodily functions and these functions go beyond bone health. Moreover, scientists, are actively investigating other possible functions.
Few foods naturally contain vitamin D. For most people, the best way to get enough vitamin D is to take a supplement as it is hard to eat enough through food. Vitamin D supplements are available in two forms: vitamin D2 (ergocalciferol or pre-vitamin D) and vitamin D3 (cholecalciferol).
According to Harvard TH Chan School of Public Health, both vitamin D2 and vitamin D3 are also naturally occurring forms that are produced in the presence of the sun’s ultraviolet-B. However, D2 is produced in plants and fungi and D3 in animals, including humans.
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How often should you take vitamin D supplements?
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What is the difference between vitamin D2 and vitamin D3 supplements?
If you buy vitamin D supplements, you will see it come in two forms vitamin D2 and vitamin D3. Vitamin D2 is made from plants and is found in fortified foods and some supplements. Vitamin D3 is naturally produced in the human body and is found in animal foods.
It is widely debated whether vitamin D3 “cholecalciferol” is better than vitamin D2 “ergocalciferol” at increasing blood levels of the vitamin. According to Harvard TH Chan School of Public Health, a meta-analysis of randomized controlled trials compared the effects of vitamin D2 and D3 supplements on blood levels.
The study revealed that D3 supplements tended to raise blood concentrations of the vitamin more and sustained those levels longer than D2. Moreover, some experts maintain vitamin D3 as the preferred form as it is naturally produced in the body and found in most foods that naturally contain the vitamin. Some experts also emphasise that both vitamin D2 and vitamin D3 provide the same benefits to the body. However, your body metabolises vitamin D3 more efficiently than D2.
Should you take vitamin D2 or D3?
A research published in Frontiers in Nutrition journal reveals that 49 to 77 percent of the U.S. population doesn’t get enough vitamin D. Initially it might be difficult to tell if you have a vitamin D deficiency, but potential signs include mood changes, muscle weakness or cramps, fatigue, bone and joint pain, and bone loss.
In case of vitamin D deficiency, doctors often ask you to take a blood test and they may recommend vitamin D supplements if your levels are low. But which one should take: Vitamin D2 or vitamin D3?
Some experts maintain that vitamin D3 is better and effective than vitamin D2. A study published in Advances in Nutrition journal revealed that vitamin D3 supplements lead to a greater boost in blood concentration of vitamin D than vitamin D2 supplements.
However, vitamin D2 supplements are made from yeast and may be a better choice if you prefer to avoid supplements made from animal products. According to a report by Everyday Health, most vitamin D3 supplements are produced with lanolin, a substance extracted from sheep wool.
Additionally, cod liver oil can also be a good vitamin D supplement because it offers 170 percent of the daily value (DV) per tablespoon, all from vitamin D3. However, doctors often warn against excessive consumption of cod liver oil. So, consult your doctor before taking cod liver oil as a supplement.
Rohit Malhotra is a medical expert and health journalist who offers evidence-based advice on fitness, nutrition, and mental well-being. His articles aim to help readers lead healthier lives.
