Should i take d2 or d3 vitamins

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Menopause and memory: Know the facts. How to get your child to put away toys. Is a common pain reliever safe during pregnancy? In your diet, the most commonly found members are vitamin D2 and D3. While both types help you meet your vitamin D requirements, they differ in a few important ways. Research even suggests that vitamin D2 is less effective than vitamin D3 at raising blood levels of vitamin D.

Vitamin D is a fat-soluble vitamin that promotes the absorption of calcium, regulates bone growth and plays a role in immune function. However, it may be difficult to get adequate amounts of this vitamin from your diet alone, as rich natural sources are rare. Luckily, many food manufacturers add it to their products, especially milk, margarine and breakfast cereals.

Supplements are also popular. To prevent deficiency symptoms , make sure to eat vitamin D-rich foods regularly, get some sunlight or take supplements. Since vitamin D is fat-soluble, it is better to choose oil-based supplements or take them with food that contains some fat 1. Summary Vitamin D is a fat-soluble vitamin that exists in two main forms: vitamin D2 ergocalciferol and vitamin D3 cholecalciferol.

Vitamin D3 is only found in animal-sourced foods, whereas D2 mainly comes from plant sources and fortified foods.

Summary Vitamin D3 is only found in animals, while vitamin D2 comes from plant-sourced foods. Specifically, ultraviolet B UVB radiation from sunlight triggers the formation of vitamin D3 from the compound 7-dehydrocholesterol in skin 2. A similar process takes place in plants and mushrooms, where UVB light leads to the formation of vitamin D2 from ergosterol, a compound found in plant oils 3.

If you regularly spend time outdoors, lightly clad and without sunscreen, you may be getting all the vitamin D you need. In Indian people, an estimated half an hour of midday sun twice a week provides the adequate amount 4. Just keep in mind that this duration of exposure does not apply in countries farther away from the equator.

In these countries, you may need more time to achieve the same results. Nevertheless, be careful not to spend too much time in the sun without sunscreen. This is especially important if you have light-colored skin. Sunburns are a major risk factor for skin cancer 5.

Unlike dietary vitamin D, you cannot overdose on vitamin D3 produced in your skin. If your body already has enough, your skin simply produces less. That said, many people get very little sun. If this applies to you, make sure to regularly eat plenty of food rich in vitamin D.

Summary Your skin produces vitamin D3 when you spend time in the sun. In contrast, vitamin D2 is produced by plants and mushrooms exposed to sunlight. Somoza, R. Diez, G. Di Girolamo. Show more. Health has become a top priority recently for consumers, and increasingly, physical activity. For everyday wellness enthusiasts, weightlifting and hardcore Register for free.

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