What's the Difference Between Vitamin D vs. D3?

Vitamin D vs. D3

Vitamin D mainly describes two types: Vitamin D2 (ergocalciferol) and Vitamin D3 (cholecalciferol). Both boost Vitamin D in the body, but they differ greatly in how they are obtained, how stable they are, how well they are absorbed, and how effective they are.

Numerous studies indicate that Vitamin D3 raises the amount of calcifediol (25(OH)D) in blood approximately twice as much as does Vitamin D2. Being better absorbed by the body, Vitamin D3 supports bone health, strengthens the immune system, benefits heart health, and helps control mood.

READ ALSO: What Helps Vitamin D Absorption?

1. "Vitamin D" typically refers to D2 because it was identified first.
2. Fortified foods simply mean vitamins or minerals added to them that are not naturally present in the food.

Discover the key differences between Vitamin D2 and Vitamin D3, including their sources, effectiveness, and impact on your immune health. Learn why Vitamin D3 is often the preferred choice for supplementation based on scientific insights.

Which One Is Better Vitamin D (D2) Or D3?

When we take Vitamin D2 or D3, our body turns them into something called calcifediol. Both Vitamin D2 and D3 get into our blood just fine, but they are processed differently by the liver.

Vitamin D3 is better and almost twice as strong at raising the amount of calcifediol in our blood than Vitamin D2.

Vitamin D3 is better at making more calcifediol in the blood than Vitamin D2.

A team of researchers led by Linda J. Schoonmade to study the effectiveness of Vitamin D2 and D3 in raising the calcifediol, or 25(OH)D, levels stated:

Overall, the results based on 20 comparative studies showed vitamin D3 to be superior to vitamin D2 in raising total 25(OH)D concentrations.

A study published in the National Library of Medicine.

This means D3 is stronger and more effective than D2.

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How Do Vitamin D and D3 Help You?

Once vitamin D2 and vitamin D3 are changed into their active forms in the body, they do many important jobs. Vitamin D helps the body absorb calcium and phosphorus, which are needed for strong bones and muscles. Vitamin D also helps with:

• Keeping the immune system strong to fight off viruses and bacteria
• Controlling blood sugar levels
• Keeping the heart healthy
• Supporting brain function and mood
• Reducing the risk of some cancers

How Does Vitamin D Deficiency Feel Like?

Sometimes, not getting enough Vitamin D doesn’t make you feel different. But if it does, you might:

• Feel very tired
• Have muscle pain and feel weak
• Have pain in your bones
• Low vitamin D causes depression & anxiety
• Kids might get soft, weak bones that bend, which can cause legs to bow or bend. This is called rickets.

Certain groups of people are more likely to have low Vitamin D levels, such as:

• People who don’t get much sunlight (like those living in cold places or who stay indoors a lot).
• People with darker skin (because dark skin doesn’t absorb as much sunlight).
• People with certain health problems that make it hard for their body to use Vitamin D (like liver problems or some diseases).
• People who take certain medicines that make it harder for their body to use Vitamin D (like some medicines for seizures).

READ MORE ALSO: The Ultimate Guide to Vitamin D: Benefits, Deficiency Risks & Safe Intake Levels

Risks Associated with Vitamin D Deficiency

Having low levels of Vitamin D can make you more likely to get:

• Breathing problems
• Weak bones, which can break easily (called osteoporosis)
• obesity
• Metabolic syndrome
• Type 2 diabetes
• Cancer
• Heart problems (though scientists are still figuring this out)
• Feeling really sad or depressed

LEARN MORE: Vitamin D Deficiency: Symptoms, Causes, and Treatment

Scientists are also looking into whether low Vitamin D might be connected to diseases where the body attacks itself, like multiple sclerosis and rheumatoid arthritis.

Dr. Shlomo Widder

Dr. Shlomo Widder, a board-certified plastic surgeon with over three decades of experience since 1985, emphasizes the significant advantages of maintaining adequate Vitamin D levels. According to Dr. Widder,

Restoring Vitamin D levels provides tremendous benefits. Patients report improved bone health, mood, immunity, and less fatigue or pain.

Recent studies show D deficiency is linked to various diseases. Supplementing may help prevent health issues and promote vitality. Overall, D3 at proper levels is essential for wellness and quality of life.

What Are the Sources of Vitamin D3?

• Foods with Vitamin D3: You can find Vitamin D3 in foods that come from animals. Some of the best sources are cod liver oil, trout, and salmon. You can also get smaller amounts from eggs, sardines, tuna, and beef liver.
• Cod Liver Oil: Taking cod liver oil supplements is a great way to keep your Vitamin D levels healthy. Plus, it’s also full of omega-3 fatty acids, which are good for your heart and brain.
• Sunlight: Your skin can make Vitamin D3 when you spend time in the sun. When your body has enough Vitamin D3, it just stops making more, so you can’t get too much from the sun. But remember to wear sunscreen to protect your skin!

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What Are the Sources of Vitamin D2?

• Foods with Vitamin D2: Not many foods have a lot of Vitamin D2. Some foods, like cereals, orange juice, cow’s milk, and plant milk (like almond, oat, and soy milk), have Vitamin D2 added to them. You should check the labels to see if they have been fortified with Vitamin D2.

LEARN MORE: Which Foods Are High In Vitamin D?

• Mushrooms: Mushrooms that grow in the sun, like cremini, portobello, maitake, and others, have a lot of Vitamin D2. Some mushrooms are even grown under special UV light to increase their Vitamin D2 levels. By adding Mushroom supplements can boost a natural source of Vitamin D2, making them ideal for individuals following a vegan or plant-based lifestyle.

How Much Vitamin D Should You Take Daily?

How much Vitamin D you need each day depends on your age. Here’s what’s recommended:

But if you don’t have enough Vitamin D in your body, your doctor might tell you to take more for a while until your Vitamin D levels are good.

So, how much Vitamin D can you take daily? The exact amount varies, but the recommended daily intake depends on age, life stage, and specific health needs. While 15-20 mcg (600-800 IU) is typical, your doctor can help you figure out the right amount based on your situation. In cases of deficiency, higher doses may be temporarily recommended.