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Did you know that there are many forms of vitamin D available in foods and supplements? This is actually true for several different vitamins, and it’s important to keep in mind when incorporating vitamin supplements into your daily routine.
Not all forms of vitamin D are created equal and, in fact, there is one form that stands out above the rest. And because there is one type of vitamin D that is considered to be the best, it also means there is a vitamin D supplement that dieticians find less effective, in other words the “worst”: vitamin D2.
Here’s what you need to know about the different forms of vitamin D before you head to the store to choose your supplements.
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What is vitamin D and what are the different types?
Vitamin D is unique because it is a vitamin that we can create in our bodies as long as our skin is exposed to UV-B rays from the sun. Despite this, many adults are deficient in vitamin D and depend on supplements to provide their bodies with adequate amounts.
There are two main forms of vitamin D: D2 (ergocalciferol) and D3 (cholecalciferol).
D3 is the form that is created in your body and is also found naturally in foods of animal origin, such as fish, eggs and animal liver, while D2 is found naturally in foods of plant origin , like mushrooms. Both forms can be consumed via supplements; however, the D2 form is more frequently used in fortified foods, such as grains and dairy products, and supplements because it is cheaper to produce.
While both forms of vitamin D contribute to the “pool” of vitamin D available in your body, D2 is considered to be less effective than D3. Because of this, vitamin D2 is a less desirable form of vitamin D and should not be your first choice for a supplement.
Why vitamin D2 shouldn’t be your vitamin D supplement of choice.
Of course, when they incorporate a supplement into their daily routine in an effort to improve their vitamin D status, many people want value for their money. And as mentioned earlier, Vitamin D2 is cheaper to produce than Vitamin D3, so you might be tempted to buy it due to its lower price. However, in order to get the most out of your vitamin D supplement, skip D2 and head straight for D3.
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In addition to being less effective at increasing vitamin D levels in the blood, vitamin D2 supplements may also be of lower quality than their D3 counterparts. Research has shown that D2 is more likely to break down over time if exposed to varying temperatures and humidity, which likely makes an even less effective supplement.
How to buy the best vitamin D supplement
Fortunately, when choosing a vitamin D supplement, most labels will include the form of vitamin D that was used in the product, either D2 or D3, so you are well informed and can choose the products accordingly.
While all forms of vitamin D supplementation can help improve your vitamin D status to some extent, it is in your best interest to choose D3 for maximum effectiveness.
In addition to taking a supplement, you should also increase your intake of foods high in D2 and D3 and aim to spend time outdoors each day to help improve your vitamin D status.
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