We all know a healthy lifestyle incorporates a balanced and nutritious diet, exercise, and plenty of vitamin D. During the spring, summer, and early autumn we should be able to get all the vitamin D we need from sunlight. Outside of these months, the NHS recommends taking supplements. Show
If you’ve recently shopped for vitamin D supplements you might have noticed that some products are labelled as containing “vitamin D2” or “vitamin D3”. The reason for this is that there are two different varieties of vitamin D which come from different sources but work in very similar ways. To learn more about the difference, and for some tips on topping up your vitamin D, read on. What is vitamin D?Vitamin D is an essential nutrient found in some of the food we eat. Our bodies can also generate vitamin D through sun exposure. We need vitamin D because it helps to keep the bones, muscles, and teeth healthy by regulating levels of calcium and phosphate in the body. Not getting enough vitamin D can cause problems with the bones. In the autumn and winter when UV light in the UK isn’t very strong, we need to eat foods rich in vitamin D. The NHS also recommends taking 10 micrograms (mcg) of vitamin D supplements each day. Vitamin D3 comes from animals, vitamin D2 from plantsAs we’ve talked about, there are two main types of vitamin D:
Vitamin D2 is known as ergocalciferol and is found in plants and fungi e.g. mushrooms. Plants can generate vitamin D2 through exposure to UV light. If you’re vegan, look for supplements that contain vitamin D2 as these will be sourced from plants rather than animal products. You can learn more about supplements suitable for vegans by reading our blog. Vitamin D3 is known as cholecalciferol and is found in animals and animal products, including oily fish like salmon and mackerel. This is also the type of vitamin D that our bodies generate through sun exposure. If you eat animal products, you can buy supplements that contain vitamin D3. Vitamin D3 is formed in your skinWhen UV light hits the skin it acts on a compound called 7-dehydrocholesterol, converting it into vitamin D – and more specifically, vitamin D3. It’s not clear exactly how much time we need to spend in the sun to get adequate vitamin D, however we do know the following:
As a rough guide, the British Skin Foundation recommends “daily sunlight exposure” of 10 to 15 minutes for people with lighter skin, and 25 to 40 minutes for people with darker skin. Just make sure that when you’re spending time outside you’re doing it safely, by:
Read our sun safety blog for more advice. Vitamin D3 is more effective at improving vitamin D statusSupplements containing vitamin D3 are thought to be more effective than those containing vitamin D2, so if you have the option of choosing between the two, it’s best to go for vitamin D3. If you’re vegan, you’ll want to stick to vitamin D2. nutri-within-vitamin-d-1000iu-liquid-60ml,solgar®-vitamin-d3-cholecalciferol-4000-iu-100-µg-60-vegetable-capsules,nutri-within-25ug-vitamin-d3-365-tablets,lloydspharmacy-adult-vitamin-d-for-bone-health-tablets,vitamin-d3-1000iu-vegetarian-30-tablets,healthspan-vitamin-d-apple-and-blackcurrant-gummies-30s,betteryou-dlux1000-vitamin-d-oral-spray-15ml,vost-vitamin-d-effervescent-tablets-10s,natures-bounty-vitamin-d3-25-µg-1000-iu-tablets How to improve your vitamin D statusIt’s thought that lots of people who live in northern latitudes, including the UK, are deficient in vitamin D, because of the lack of sun during the autumn and winter. For this reason, the NHS recommends that everybody takes a vitamin D supplement of 10 micrograms (mcg) each day between October and March. If you have dark skin, spend most of your time inside, or cover most of your skin when you go outside, you may want to consider taking vitamin D supplements year-round. Shop supplementsYou can also supplement your vitamin D status by eating one or two portions of oily fish each week, as this is the best source of dietary vitamin D. If you don’t eat animal products, wild mushrooms and foods fortified with vitamin D (e.g. cereals) are a good alternative. Find out more by reading about the sources of vitamin D. Why do doctors prescribe vitamin D2 instead of D3?Vitamin D supplements are available as vitamin D2 (D2) and vitamin D3 (D3). Both versions can be used to treat vitamin D deficiency, but D3 seems to be more effective than D2. Vitamin D2 is still prescribed to people with low vitamin D levels, because it's more readily available in higher doses.
Which is better for you vitamin D2 or D3?Studies have repeatedly shown that vitamin D3 is superior at raising levels of vitamin D in the body. These findings were supported by a recent review of the evidence which found that vitamin D3 supplementation increased vitamin D levels in the body better than vitamin D2.
Do you need both vitamin D2 and D3?Although you can safely take both vitamin D2 and D3 supplements, the effectiveness of the two forms of the vitamin differs. Experts agree that vitamin D3 is a preferable choice over D2. Not only is D3 the form that occurs naturally in the human body but it also raises blood levels of vitamin D much more effectively.
Is vitamin D2 same as vitamin D3?There are two main forms of dietary or supplemental vitamin D: D2 and D3. Both forms contribute to overall vitamin D levels in the body, and the most significant difference between them is that vitamin D2 is derived from plants, while vitamin D3 comes from animals, typically fatty fish or sheep's lanolin⁴.
|
What is the difference between vit d2 and vit d3
Related Posts
Copyright © 2024 ihoctot Inc.
