Never exceed the recommended dose on supplements label unless your doctor tells you otherwise.. If you need to take vitamin D supplements, you may encounter two different types on the drugstore shelf: vitamin D2 and vitamin D3. If taken as D2 supplement, it only becomes active if it undergoes two chemical reactions, one in the liver and the other in the kidneys. 2012;3(2):118-26. doi:10.4103/0976-500X.95506. If your supplement packaging just says Vitamin D with no number after the letter D, look at the ingredients list and check to see if it says from ergocalciferol (which is D2) or cholecalciferol (which is D3). By closing this message or continuing to use our website, you consent to our use of cookies in accordance with our Cookies Policy. A few studies have shown that vitamin D3 supplements are better at raising vitamin D levels compared with vitamin D2. So either choose a Vitamin D3 supplement, or one which contains optimal levels of both forms. However, D2 is also effective, and it may be the preferred choice for those who prefer to get their vitamin D from a plant source. Whether you take vitamin D2 or vitamin D3, the supplement will be converted in the liver and kidneys into the active form of vitamin D known as calcitriol. The vitamin D we receive from supplements is no different than the vitamin D our skin makes when exposed to sunlight, however, the source of vitamin D can affect how long the vitamin D stays active in our systems. Am J Clin Nutr. If you are taking vitamin D as a means to treat or prevent a disease, it is best to discuss the appropriate option with your doctor or health care provider. 7-HDC is the exact compound found in the skin of animals and humans. Vitamin D-3, which is also called cholecalciferol, is the type that’s made in your skin. This cluster will then bind to the portion of DNA in the cells that regulates the absorption of calcium and phosphate in the body. [7]Simply put, if you want the best form of vitamin D, choose vitamin D3. Vitamin D3 is also known as cholecalciferol. Why take Vitamin D tablets? Read our, Reviewed by Ayana Habtemariam, MSW, RDN, LDN, Vitamin D Deficiency: Causes, Treatment & Prevention, The 8 Best Vitamin D Supplements of 2021, According to a Dietitian, Vitamin D Deficiency Remains a Risk Factor for COVID Infection, Latest Research Shows, Why You Need Vitamin D to Stay Healthy and Where You Can Get It, The 8 Best Vitamins (and Minerals) for Women, According to a Dietitian, Everything You Ever Wanted to Know About Vitamin D, To Maintain Bone Health, These Key Nutrients Can't Be Ignored in Plant-Based Diets, 4 Signs of Vitamin D Deficiency That You Should Know About, The 9 Best Multivitamins for Women, According to a Dietitian, 11 Foods to Get More Vitamin D in Your Diet, The 9 Best Multivitamins of 2021, According to a Dietitian, What You Need to Know About Vitamin E Supplements, Majority of Hospitalized COVID Patients Have Vitamin D Deficiency, Study Suggests, The 7 Best Fish Oil Supplements of 2021, According to a Dietitian, The 9 Best Vitamin Brands of 2021, According to a Dietitian, Verywell Fit's Dietary Supplement Methodology, A review of mushrooms as a potential source of dietary vitamin D, The case against ergocalciferol (vitamin D2) as a vitamin supplement. Jeffrey Coolidge / Photodisc / Getty Images. Jonathan Valdez, RDN, CDE, CPT is a New York City-based telehealth registered dietitian nutritionist and nutrition communications expert. Given that your body doesn't care whether it's taking more vitamin D2 or less vitamin D3—as long as it's within the recommended dose—either type could be perfectly fine if you're taking it for general health. Both … We use cookies to help improve your experience of our website and cookies have already been set. There are two forms of vitamin D you can purchase as supplements, vitamin D2 (ergocalciferol, Drisdol the RX form of D) and D3 (cholecalciferol, no RX version paid for by insurance). UK, Registered in England & Wales as Company No. Those supplementing with vitamin D may be better off with consistent small daily doses so as to keep levels in a healthy range. In fact, one study published in the Journal of Endocrinology and Metabolism found that vitamin D3 was nearly twice as effective at increasing vitamin D levels in the blood compared to vitamin D2. (Note that capsules containing oil are referred to as "softgels.") : The best form of Vit. Please consult your healthcare professional before trying any supplements or herbal medicines. It is the type created naturally in the human body when the skin is exposed to sunlight. In the meantime, try to bolster your diet with vitamin D-rich foods, such as certain mushrooms, fish, milk, and eggs, and spend ample time in the sun (with the appropriate sunblock, of course). Vitamin D deficiency Vitamin D is usually measured in blood serum in the relatively stable 25-hydroxycholecaliferol form (25(OH)D3). Cardwell G, Bornman JF, James AP, Black LJ. The more beneficial Vitamin D3 is the form naturally produced by your body and can only be obtained via animal/fish based sources such as: A 2011 Cochrane Database study highlighted the significant differences between the two and examined mortality rates for people who supplemented their diets with Vitamin D2, versus those who did so with Vitamin D3. According to research published in the American Journal of Clinical Nutrition, vitamin D3 has a potency that is between 1.7 and 3 times greater than that of vitamin D2, which means: 2 Vitamin D3 has a longer duration of effectiveness compared to vitamin D2. They are mainly differentiated by the fact that one is found in plants and the other is found in animals. Could there be an easier way to stay happy and healthy?RawSeries Vitamin … At the same time, when prescribed at a 50,000-IU dose, vitamin D2 can be extremely effective in aiding in the treatment of rickets, hypoparathyroidism (decreased parathyroid function), and hypophosphatemia (low phosphate levels). Ⓒ 2021 About, Inc. (Dotdash) — All rights reserved, Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. 2004;89(11):5387-91. doi:10.1210/jc.2004-0360, Nair R, Maseeh A. Vitamin D: The "sunshine" vitamin. 2006 Oct;84(4):694-7. doi:10.1093/ajcn/84.4.694, Bouillon R, Verlinden L, Verstuyf A. Although their chemical structures are different, they are both absorbed in the small intestine. Vitamin D powder is compressed and packed using intense force into a solid form and coated with either a film or sugar coating to create tablets. In order to achieve equal potency and duration, vitamin D2 supplements need to be formulated up to ten times the international units (IUs) per dose that vitamin D3 supplements are for certain health conditions. Or look for a vitamin D3 from lichen and labeled vegan-friendly. It also needs to undergo specific chemical reactions in the liver and kidneys, although the enzymes used to make it active are different than those used for ergocalciferol. Thank you, {{form.email}}, for signing up. Sometimes however this isn't possible and then supplements can help. The difference between vitamin D2 and vitamin D3 is that whereas animals produce vitamin D3, plants produce vitamin D2. But there are subtle differences that may inform your choice of supplement. Capsules are usually more costly than tablets, have a shorter expiry date, but are a better choice than vitamin D pills because of the overall quality of the vitamin. 2016;157(9):3384-7. doi:10.1210/en.2016-1528, Armas LA, Hollis BW, Heaney RP. The two major vitamins in this group are vitamin D2 and vitamin D3. As with ergocalciferol, it was first described in 1936 and is also on the WHO List of Essential Medicines. Vitamin D2 on its own is not enough. There are five forms of Vitamin D - D1, D2, D3, D4 and D5. While D3 is thought to be more bioavailable, some studies show D2 is just as effective as D3 in maintaining blood levels of vitamin D, and new research recommends either D2 or D3 for treating deficiencies. J Pharmacol Pharmacother. This article isn't intended to replace medical advice. [4] As far as this article is concerned, Vitamin D3 appears to be more effective at raising your Vitamin D levels. She has co-authored two books for the popular Dummies Series (as Shereen Jegtvig). When these plants are exposed to an industrial ultraviolet lamp, the ergocalciferol content increases to higher levels.. Now let’s look at the why… Vitamin D3 (Cholecalciferol) Vitamin D2 is mainly derived from plant sources exposed to UV light (i.e Mushrooms), whereas Vitamin D3 is only found in animal sources (i.e. The researchers concluded that sprays are just as effective as tablets – but not that they were better. To many experts, the two supplements are not bioequivalent. If you have osteoporosis or other bone-weakening diseases (such as osteomalacia and osteopenia), it would be hard to say that vitamin D2 is "just as good" as vitamin D3. Research over the last ten years has produced an overwhelming amount of evidence that vitamin D3 is better absorbed and utilized than D2. Click here for the lowest priceIf the weather is overcast or you’re working long hours indoors, you’re not getting enough sunshine—which means you’re lowering your immunities and reducing your strength and performance while increasing your risks of cancer and heart disease.Yes, it’s that serious…Which is why we love TransparentLabs Vitamin D3. Vitamin D3 has a longer duration of effectiveness compared to vitamin D2. In its active state, calcitriol binds to a protein on cells known as a vitamin D receptor (VDR) as well as a third protein called a retinoid X receptor. The analysis of 50 randomised controlled trials, which included almost 100,000 participants, showed a 6% relative risk reduction among those who used D3, and a 2% relative risk increase among those who used D2. 2018;10(10). A healthy balanced diet is the best way to consume all the nutrients we need. Is vitamin D2 really bioequivalent to vitamin D3?. Some consumers like the convenience of liquid vitamin D … D2 is produced by plants, whereas D3 is found in animals and is what we produce using sunlight. While studies have shown that both D2 and D3 can raise blood levels of vitamin D to healthy levels, they have also shown that D3 does a far better job maintaining those levels than D2. A review of mushrooms as a potential source of dietary vitamin D. Nutrients. Looking to lose weight? D3 may be a little more potent than D2, but there’s not a huge difference, so either is fine. Shereen Lehman, MS, is a healthcare journalist and fact checker. D3 best; AVOID D2!!! 3991727, Vitamin D3 supplements in 400iu, 1000iu and 4000iu strengths which you can buy online here, Teenagers in the UK are not getting enough Vitamin D intake, New research says vitamin D3 is twice as effective as vitamin D2, Oily fish e.g. D3 is made by mammals from cholesterol with the assistance of UVB radiation and heat. Supplemental Vitamin D comes in either of these two forms: The notion that Vitamin D2 and D3 were equivalent to each other was based on historical studies of rickets prevention in children which lead it to become known simply as Vitamin D. Vitamin D is synthesised in the skin as Vitamin D3 (cholecalciferol). Vitamin D3 is generally obtained from lamb’s wool for use in supplements. Should You Take Vitamin D2 or Vitamin D3? Vitamin D is not the cure all solution. Our nutrition guide can help you get on the right track. Vitamin D3 Is More Effective at Improving Vitamin D Status Vitamin D2 and D3 are not equal when it comes to raising your vitamin D status. Just Vitamins sells a range of Vitamin D3 supplements in 400iu, 1000iu and 4000iu strengths which you can buy online here. To find out more or for advice on removing these cookies, read our Privacy and Cookies Policy. There are two different forms of vitamin D: vitamins D-2 and D-3. Vitamin D is sometimes referred to as calciferol, but it’s used as an umbrella term to include vitamins D-2 and D-3… Vitamin D capsules are much easier to swallow and they can breakdown faster in the stomach. In the UK, 25 nmol/L (10ng/ml) is used as the cut off for deficiency, but there is no universally agreed definition so clinical studies have used different values to define vitamin D deficiency. For this reason, it’s generally recommended to select a vitamin D3 supplement whenever possible to optimize absorption and get the most bang for your buck. Most studies have shown that vitamin D3 increases vitamin D in your blood to a greater extent and maintains these higher levels longer than vitamin D2. There is no Vitamin D1. I advise all adults take 5000-8000 iu of D3/day in fall and winter, year-round if … D2 comes from plants. Ergocalciferol (vitamin D2) is a form of vitamin D that’s vegan since it’s derived from yeast or mushrooms, but research shows that it isn’t as effective at raising your blood levels as D3 . According to recent research, Vitamin D3 is approximately 85% better in raising and maintaining Vitamin D concentrations in the body and produces 200-300% greater storage of Vitamin D than Vitamin D2. With either form your body must convert it into a more active form, and Vitamin D3 is converted 500 percent faster than Vitamin D2. Falkland Close, Charter Avenue Ind. Who is most at risk of deficiency? Answer: As discussed in the Vitamin D Supplements Review, the most important thing about taking vitamin D is not whether it's dry or in oil, but that you take it with a meal, as that can increase absorption by about 30 to 50%.If you can't take it with food, the oil form may be slightly better. doi:10.3390/nu10101498, Houghton L, Vieth R. The case against ergocalciferol (vitamin D2) as a vitamin supplement. Milk has long been known as a good source of Calcium, Magnesium and Vitamins A, C, D and E, however milk in the UK contains very little Vitamin D. In the USA milk is fortified with Vitamin D but we have not followed suit with this practice yet. According to recent research, Vitamin D3 is approximately 85% better in raising and maintaining Vitamin D concentrations in the body and produces 200-300% greater storage of Vitamin D than Vitamin D2. Vitamin D3 is over-the-counter, so you can just pick it up off the shelf. Endocrinology. If you're at risk of osteoporosis and concerned about your vitamin D levels, the best thing to do is go to your doctor to have your blood levels checked. However, if you need it for a specific health condition, the differences between the two are relevant. VIt. The most important forms used by the body are D2 and D3. Both types must be converted into the hormone calcitriol before they’re active and able to benefit your body. salmon, mackerel, tuna and sardines. D is D3. According to research published in the American Journal of Clinical Nutrition, vitamin D3 has a potency that is between 1.7 and 3 times greater than that of vitamin D2, which means:. Whether this makes one vitamin "better" than another is up for debate. It was first described in medical literature in 1936 and has been on the World Health Organization's List of Essential Medicines since this list was first published in 1977. These may inhibit the absorption of vitamin D (9, 10, 11). Vitamin D gummies and drinks – watch out for sugar and salt. Both aid in the absorption of calcium and reduce the risk of bone loss (osteoporosis). The ergocalciferol found in vitamin D2 supplements is derived from certain mushrooms (portobello, shiitake, crimini) as well as alfalfa and a type of moss known as Cladina arbuscula. Is vitamin D2 really bioequivalent to vitamin D3? Vitamin D2 Is much less effective than vitamin D3 in humans. Many consumers believe that the body is able to absorb the nutrients from capsules more easily in comparison to tablets. Vitamin D-2, or ergocalciferol, is the form made by mushrooms from exposure to sunlight. That’s an animal-derived product. This means is that vitamin D3 supplements are more potent and require lower doses to achieve the same health benefits. Estate, Coventry. Vitamin D increases blood levels of calcium and this is the mechanism by which calcium slows down bone turnover through its influence upon parathyroid secretion. With either form your body must convert it into a more active form, and Vitamin D3 is converted 500 percent faster than Vitamin D2. Vitamin D can also reduce inflammation. Vitamin D2 has a shorter shelf life and it binds poorly with proteins in your blood which further hinders its effectiveness. Experts used to think that vitamins D2 and D3 were of equal importance for human health. Vitamin D2 Is much less effective than vitamin D3 in humans. Oily fish, Liver and Eggs). Whether you take vitamin D2 or vitamin D3, the process will be the same. Studies show that Vitamin D3 is far more important for our health than Vitamin D2. J Clin Endocrinol Metab. It’s plant-based and comes in a 50,000 unit D2 capsule. Ergocalciferol is inactive on its own. As with ergocalciferol, cholecalciferol in inactive by itself. Sign up and get it free! Vitamin D3 raises serum vitamin D levels for longer periods of time; With this in mind, it appears that, for most people, D3 would be the most effective form of vitamin D for raising serum vitamin D levels. If they're low, you can take either form of vitamin D and, after a few weeks, have your blood checked again to see if the supplements are working. Efficacy isn’t the only consideration when choosing supplements, for many it’s about something they can stomach on a daily basis. Vitamin D supplements are known to interact with steroid medications, weight loss drugs and certain cholesterol-lowering drugs. Although vitamin D does decrease parathyroid hormonal levels which decreases bone reabsorption, it also allows an adequate amount of elemental calcium to be absorbed in the gut and prevents the excretion of calcium in the kidney. The majority of studies that compare, and continue to compare, the effects of vitamin D2 and D3 all resonate with one statement: vitamin D3 is far superior for the human body. A review of ov… Our fortified foods include margarine (which is required by law to contain Vitamin D), some yoghurts and breakfast cereals. Vitamin D3 tends to bind more effectively than vitamin D2. All orders are eligible for free standard UK Delivery. The cholecalciferol in vitamin D3 supplement is a type of cholesterol known as 7-dehydrocholesterol (7-HDC) derived from lanolin in sheep's wool. Plant sources provide you with Vitamin D2. It is obtained from dietary sources or supplements in either Vitamin D3 or Vitamin D2 (ergocalciferol) form. Vitamin D2 is also known as ergocalciferol. Studies have consistently shown that, functionally, vitamin D3 is at least 300% more effective than D2. D2 is dangerous and should be avoided.