What You Need to Know About Vitamin D2, And What’s The Difference Between Vitamin D2 And D3?

Vitamin D is essential for maintaining good health. It plays many roles in the body. There are many forms of vitamin D. Recent research has shown that they may have different effects. What are the benefits of different forms of vitamin D?

Vitamin D was not discovered until the 20th century. This discovery was the catalyst for Adolf Windaus being awarded the Nobel prize in chemistry in 1928.

Five molecules make up the vitamin D family. The two most important are vitamin D2 (the main) and vitamin D3 (the secondary). These molecules are also known by the names ergocalciferol or cholecalciferol. Both types of vitamin D are important for our health. However, the way we get them differs.

Mostly, dietary vitamin D2 comes from plants, especially mushrooms and yeast. Oily fish, liver, and eggs are sources of vitamin D3. Supplements also contain both forms of vitamin D.

Most people don’t realize that most vitamin D is obtained by exposing their skin to sunlight. The sun converts a precursor molecule called 7-dehydrocholesterol to vitamin D3. This important effect of exposure to the sun explains why people living at more extreme latitudes, or people who have darker skin, are more prone to vitamin D deficiency. Melanin, a pigment in the skin, blocks ultraviolet rays from activating 7-dehydrocholesterol, thus limiting D3 production. Similar effects can be achieved by wearing sunscreen or clothing.

What Is Vitamin D, And How Can I Get It?

Vitamin D is an essential ingredient in many cellular processes within the body. Vitamin D is known for strengthening our bones, but it also plays an important role in many other functions.

• Muscle strength
• Immunity
• Calcium and glucose metabolism

Two natural sources of vitamin D are available:

1) Food: Only a few foods naturally contain vitamin D.

• Liver
• Oily fish
• Mushrooms
• Egg yolks

Artificially fortified foods with vitamin D are more common, such as cereals and milk.

2) Sunlight Our bodies can make their own vitamin D! Our skin can make vitamin D from sunlight when it is exposed to ultraviolet (UV).

These two sources provide adequate vitamin D levels for most people. It takes only 5 to 30 minutes of sun exposure per day to produce enough vitamin D. Some people take vitamin D supplements to maintain their normal levels, especially if they are at high risk of low levels.

Vitamin D2 Comes From Plants, And Vitamin D3 Come From Animals 

The food source of each form of vitamin D will determine how they differ.

Vitamin D3 can only be found in animal-sourced food, while vitamin D2 is primarily found in plant sources and fortified foods.

Vitamin D3 Sources

• Oily fish and fish oil
• Liver
• Egg yolk
• Butter
• Supplements for the diet

Vitamin D2 Sources

• Mushrooms grown in ultraviolet light
• Fortified foods
• Supplements for the diet

Vitamin D2 is the most commonly used form of vitamin D2 in fortified foods, as it is less expensive to produce.

Vitamin D3 Is Formed In Your Skin

When exposed to sunlight, vitamin D3 is made by the skin.

In particular, UVB (UVB) radiation from the sun triggers the formation of vitamin D3 from 7-dehydrocholesterol in the skin.

Similar processes occur in plants and mushrooms. UVB light causes vitamin D2 to form from ergosterol. This compound is found in plant oils .

You may be getting enough vitamin D if you spend time outdoors in light clothing and without sunscreen.

Indians need half an hour of sunlight twice per week.

Keep in mind, however, that the exposure time is not applicable to countries further from the Equator. These countries may require more time to attain the same results.

However, you should be cautious not to spend too long in the sun without sunscreen. This is particularly important for those with light skin tones. Sunburns can lead to skin cancer .

Vitamin D3 in the skin cannot be taken in excess, unlike dietary vitamin D. Your skin will produce less vitamin D3 if your body has sufficient.

Many people don’t get enough sun. Many people either live indoors or in countries that don’t receive much sunlight during winter. This is a problem that you should address.

Vitamin D3 Is More Effective At Improving Vitamin D Status.

Vitamin D2 is not the same as vitamin D3.

They are both effectively absorbed into the bloodstream. The liver, however, metabolizes them in a different way.

Vitamin D2 is converted by the liver into 25-hydroxyvitamin D2 or vitamin D3 into 25-hydroxyvitamin D3. These two compounds are collectively called calcifediol.

Calcifediol, the main circulating vitamin D form, is what your blood levels are. It represents your body’s stored vitamin D.

Your health care provider can assess your vitamin D status by measuring the levels of calcifediol in your body.

Vitamin D2 appears to produce less calcifediol when compared to vitamin D3.

Many studies have shown that vitamin D3 works better than vitamin D2 in raising blood levels of calcifediol.

One study of 32 women aged over 60 found that vitamin D3 had nearly twice the effectiveness as vitamin D2 in raising calcifediol levels.

Vitamin D3 is a good choice if you’re taking vitamin D supplements.

Do You Need A Prescription To Get Vitamin D?

You may not require a prescription depending on how strong vitamin D2 or D3 you are looking for. Over-the-counter (OTC) formulas are available in the following doses. These are measured in international units or IU.

• 400 IU
• 800 IU
• 1000 IU
• 2000 IU
• 5000 IU

A provider might recommend that someone with low levels of vitamin D take a concentrated supplement (50,000IU) for a short time to bring their levels back to normal.

Both vitamin D2 pills and D3 pills can be purchased in this strength. However, providers often prescribe D2 as it is easier to find and more readily available. It is possible to buy the same amount of D3 without a prescription. It is not available in most pharmacies and will only be sold by licensed healthcare providers.

This is because these high doses can sometimes be used to increase vitamin D levels in small amounts. However, this is not a recommended practice because there is no strong evidence that they are more effective than smaller, more conservative doses.

Are Vitamin D Supplements Necessary?

Vitamin D supplements can be taken for many reasons. Low levels of vitamin D are the most common reason.

Low vitamin D levels can occur for many reasons.

• Low dietary intake Most people don’t eat a lot of liver or mushrooms. Low dietary intake is a major reason for low vitamin D levels in young infants.
• Low sunlight exposure This is common in winter and at latitudes that have limited sunlight. Low vitamin D levels are also possible for people who spend more time indoors.
• People with darker skin are more likely to get vitamin D from the sun.

In certain health conditions, people often take vitamin D supplements to strengthen their bones. Some examples include:

• • Rickets is a condition that affects children with weak bones. It’s caused by prolonged vitamin-D deficiency.
  • Adults suffering from osteoporosis – This is a condition in which bones weaken. This condition is more common in women than it is in older people.

• Hypoparathyroidism is caused by low levels of parathyroid hormone. When calcium levels drop, this hormone aids bones in releasing calcium into the blood. Your calcium levels may drop if you don’t have enough PTH. This can affect your bone strength. Vitamin D can help your body absorb calcium and strengthen your bones.
• Familial Hypophosphatemia: This inheritable condition results in low blood levels of phosphate (which is also vital for bone health). Vitamin D can help increase these levels.

Recommended Daily Vitamin D Intake

Vitamin D dosage recommendations vary depending on age. Experts recommend a daily intake of:

• 400 IU infants younger than 12 months
• 600 IU for those between the ages of 1 and 70
• 800 IU for those who are 71 and older

These doses are much lower than the 50,000 IU of concentrated vitamins that are often recommended to people with low vitamin D levels.

Is Too Much Vitamin D Bad For You?

Too much vitamin D can cause serious health problems. It can lead to excessive levels of calcium in your blood. This can cause:

• Nausea, vomiting or abdominal pain
• Excessive thirst or dehydration
• Kidney stones
• Hallucinations and confusion
• Lethargy and muscle weakness
• Heart arrhythmias
• Failure of the kidneys

Ask your healthcare provider if you have any questions about vitamin D supplements. Your individual vitamin D requirements can be determined by your healthcare provider.

How To Improve Your Vitamin D Status

There are many ways to improve your vitamin D status.

Here are some ideas:

• Choose
• Infrared light-exposed mushrooms.
• Take
• Supplements with fish oil such as cod liver oil
• Eat
• Fatty fish twice per week .
• Select
• Vitamin D-fortified orange or milk juice
• Eat
• Some eggs and butter
• Spend
• At least half an hour daily in the sun, if you can

Take vitamin D supplements at a safe level. This is 4,000 IU (100 mg) per day for adults.

The US Institute of Medicine recommends a daily intake of 400-800 IU (10-20 mg), but the most common supplemental doses are 1,000-2,000 IU (25-50 mg) per day.

The Bottom Line

Vitamin D is not one compound but a group of related nutrients. Vitamins D2 and D3 are the most commonly used dietary forms.

D3 is found in animal-derived fats, such as egg yolk and fish oil. It is also produced by the skin in response to ultraviolet light or sunlight. Vitamin D2 is derived from plants.

Vitamin D3 seems to be more effective in increasing vitamin D levels. Scientists debate whether this is relevant to human health.

Vitamin D is essential for good health. You should eat a lot of vitamin D-rich foods and spend time outdoors. Vitamin D3 is the best supplement you can take.