Vitamin D2 and vitamin D3 are two forms of vitamin D that are commonly consumed through diet or supplements. While both forms are essential for overall health, there are differences in their sources, bioavailability, and effectiveness. Here's a comparison of vitamin D2 vs. D3.
Sources: – Vitamin D2 (ergocalciferol): Vitamin D2 is primarily derived from plant sources, such as mushrooms exposed to ultraviolet (UV) light or fortified foods like certain types of cereal, orange juice, and plant-based milk alternatives.
Vitamin D3 (cholecalciferol): Vitamin D3 is primarily derived from animal sources, such as fatty fish (e.g., salmon, mackerel, tuna), fish liver oils (e.g., cod liver oil), egg yolks, and fortified foods like cow's milk and some dairy products. Additionally, the body can produce vitamin D3 when the skin is exposed to sunlight (UVB rays).
Bioavailability: – Vitamin D3: Vitamin D3 is considered to be more bioavailable and effective at raising and maintaining blood levels of vitamin D compared to vitamin D2. Studies have shown that vitamin D3 is more efficiently absorbed and utilized by the body.
Vitamin D2: Vitamin D2 is less bioavailable than vitamin D3 and may not be as effective at raising blood levels of vitamin D. Some research suggests that vitamin D2 may need to be taken in higher doses to achieve the same effect as vitamin D3.
Effectiveness: – Vitamin D3: Vitamin D3 is considered to be the more effective form of vitamin D for raising and maintaining optimal blood levels of vitamin D. It is the preferred form of vitamin D for supplementation, especially for individuals with vitamin D deficiency or insufficiency.
Vitamin D2: While vitamin D2 can also raise blood levels of vitamin D, it may not be as effective or long-lasting as vitamin D3. Some studies have shown that vitamin D2 supplementation may result in lower and less sustained levels of vitamin D compared to vitamin D3.
1. Fortified Foods and Supplements:Both vitamin D2 and vitamin D3 are used to fortify foods and are available in supplement form. When choosing a vitamin D supplement, it's generally recommended to opt for vitamin D3, as it is more effective at raising and maintaining vitamin D levels in the body.
Stay turned for development