In This ArticleView AllIn This ArticleHealth Benefits of Vitamin DWhat Is Vitamin D2?What Is Vitamin D3?What to Look For in a Vitamin D SupplementThe Bottom Line
In This ArticleView All
View All
In This Article
Health Benefits of Vitamin D
What Is Vitamin D2?
What Is Vitamin D3?
What to Look For in a Vitamin D Supplement
The Bottom Line
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There are few nutrients that’ve been more in the spotlight than vitamin D. Also called the “sunshine vitamin” (since our bodies naturally produce itwhen 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 unique in how it gets absorbed and utilized in your body.
Keep reading to uncover the numerous health benefits of vitamin D, the differences between vitamin D2 and D3, and whether you should supplement one over the other.
What Happens to Your Body When You Take Vitamin D Every Day
Before exploring the key differences between vitamin D2 and D3, let’s examine how this essential nutrient can support your well-being and vitality.
It May Promote Bone Health
Vitamin Dhelps your body absorb calcium, a mineral essential for bone strength. When you have enough vitamin D, your bones can use calcium efficiently, reducing your risk of fractures and osteoporosis.
Trista Best, RD, a registered dietitian withBalance One Supplements, tellsEatingWell, “Vitamin D plays a vital role in calcium absorption, contributing to the development and maintenance of healthy bones and teeth. It helps prevent conditions like osteoporosis and rickets.”
It Can Support Your Immune System
It May Help Regulate Your Mood
According to a 2022 study inCurrent Nutrition Reports, getting enough of the sunshine vitamin may lead to better mood regulation and a lower risk of depression. Sunlight exposuretriggersvitamin D production in your skin, which may explain why some people experience seasonal mood changes during darker 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 May Improve Cardiovascular Health
It May Support Muscle Function
Vitamin D helpsregulate calcium levels in muscle cells, which is crucial for muscle contraction and relaxation. “Vitamin D is important for muscle function and may help prevent muscle weakness and pain,” Best explains. “It’s especially relevant for older adults who want to maintain strength and reduce fall risk.”
There are several things to look for in avitamin D supplement, butthe No. 1 thing to look for is whether it contains vitamin D2 or vitamin D3.Here are a few reasons why that’s important to consider, and tips to help you choose what’s right for you.
Absorption
Potency
Vitamin D3 is the preferred supplement option since it’smore 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 D2originates from fungi. It starts as a plant-based ergosterol and then transforms into vitamin D2 after exposure to the sun. Conversely, vitamin D3 issynthesized in the skinwhen you soak up sunlight, or obtained from eating animal-based foods likefatty fish, eggs, dairy and liver. So if you avoid animal products, you may want to choose a supplement that uses vitamin D2 instead of D3, though it may not be absorbed as efficiently.
Vitamin D2 is frequently used to fortify plant-based foods and beverages, such asnondairy milkand orange juice. Vitamin D3 is used to fortify animal-based products, such as dairy. Vitamin D3 is also themost common form used in supplements.
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 fortification and supplements. Vitamin D2 is derived from plants, whereas vitamin D3 is synthesized in your skin when exposed to sunlight. Vitamin D3 can also be obtained through animal food sources. If you follow a vegan or vegetarian diet, supplementing with vitamin D2 is suitable since it’s 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, speak with your health care provider before taking any new supplement.
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