Which Vitamin D is right for you? Understanding the difference between D2 and D3

ITS TWO MAIN FORMS

Vitamin D comes in two primary forms: vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol).

Vitamin D2 (Ergocalciferol): This is primarily found in plant sources and fortified foods. Mushrooms, which contain ergosterol (a compound found in fungi and plants), exposed to sunlight or UV light are a good natural source. Many fortified foods, such as milk, orange juice and cereals also contain vitamin D2. This is less effective than vitamin D3 in raising vitamin D levels in your blood. It has a short-term function.

Vitamin D3 (Cholecalciferol): This is found in animal sources, such as fatty fish (like salmon and mackerel), fish liver oil, egg yolk and beef liver. It is also synthesised in the skin when exposed to sunlight. Vitamin D3 is produced in the skin from 7-dehydrocholesterol, a compound present in the skin, when exposed to UVB rays from the sun. Vitamin D3 is more effective than vitamin D2 in raising and maintaining vitamin D levels in your blood. It has a longer duration of action.

How much Vitamin D do you need?

WHICH ONE IS FOR YOU?

Since vitamin D3 is more effective at raising and maintaining vitamin D levels in the blood, it is generally the preferred choice for supplementation. Studies have shown that vitamin D3 is about twice as effective as vitamin D2 in increasing blood levels of vitamin D.

If you prefer a plant-based supplement, vitamin D2 is the way to go, suitable for vegans and vegetarians. However, many people prefer vitamin D3 because it is more potent and provides longer-lasting effects. But if you have chronic kidney disease, then doctors prefer to give you D2.

Consult a healthcare provider to determine which form and dosage are appropriate for your specific needs.