We all know that we need Vitamin D, but when it comes to reading packaging for supplements or fortified foods, you may have noticed that the ingredients sometimes list Vitamin D or Vitamin D3 – how do these two differ? And is one superior to the other? In this blog, we break down why we need this vitamin in our diets, the risks of lacking in Vitamin D, and how D and D3 are different.
Why do we need Vitamin D?
Vitamin D is important for our immune system defences, developing healthy muscles (EFSA, 2010) and supporting bone health. It’s often referred to as the sunshine vitamin, as our bodies convert UV light into Vitamin D in the body, although we can also get it from food and supplements. But people living in the northern hemisphere may find it difficult to achieve enough Vitamin D through sunlight alone during the colder months, when UV light exposure is lower.
Types of Vitamin D
There are two forms of this vitamin. Ergocalciferol, or D2, is the form of the vitamin produced from plants when they’ve been exposed to UV light. Cholecalciferol, or D3, is the biologically active form of the vitamin which is produced by humans and animals when their skin is exposed to the sun.
Both types of Vitamin D can be found in different foods – D2 is found in plants, such as mushrooms or fortified foods, while D3 is usually found in animal products like egg yolks, liver and oily fish. As a result, it can be hard for vegans or vegetarians to get D3 in their diet without supplements.
What about Vitamin D supplements?
If you’re lacking in Vitamin D, or concerned you’re not getting enough, you can supplement your diet with vitamin D tablets. Due to being found in little foods, and hard to get from sunlight during certain times of the year, the UK government advises everyone to take a vitamin D supplement. While the choice is yours, these supplements help to safeguard your intake.
Which is more effective?
D2 and D3 aren’t equal when it comes to elevating your body’s Vitamin D levels – the liver actually processes them differently. However, D2 yields less calcifediol (what the liver converts the vitamins into) than D3, which makes it slightly inferior when it comes to raising your blood levels if you’re deficient.
You can ensure you get enough Vitamin D through spending around 20 minutes in the sun each day, providing you do so safely to avoid skin damage, eating a balanced diet and taking supplementation if needed. Signs of Vitamin D deficiency include bone and joint aches, gum disease, constipation and a higher risk of infections – if you believe you’re deficient, it’s worth checking with your GP for further testing. You may also check out this Dentist in rockefeller center so you could get recommendations in vitamin D supplementation, especially when it is already affecting your teeth