If you were to look into the difference between Vitamin D2
and D3, think the other way around: both are responsible for some of their most
important functions for a healthy body. Their sources are not similar, and
hence, neither would their potentials be. This article provides some contrasts
in health benefits and how the best supplement for your needs could be chosen.
What Is Vitamin D?
Vitamin D is a fat-soluble vitamin, very essential for the
maintenance of human bone health, generally supporting the immune system, and
maintaining calcium levels in the blood. There are two chief sources of Vitamin D: those which come with human food and its exposure to ultraviolet
light. It is further subdivided into Vitamin D2 or ergocalciferol and Vitamin
D3 or cholecalciferol. Both these forms convert to the active
hormone—calcitriol—in the body, though there are a few fundamental differences
between sources and metabolism.
Sources of Vitamin D2
Bioavailable vitamin D2 is found in foods, added to foods
and dietary supplements synthetically, and is also naturally contained in
mushrooms that are submitted to ultraviolet light or in fortified foods and
dietary supplements, such as cereals and plant-based milks, made for consumers
adhering to a plant-based eating style with the exclusion of meat from
organisms, including vegans and vegetarians.
Sources of Vitamin D3
Sources of Vitamin D3 include animal-based foods or are
produced by the skin when it receives adequate ultraviolet light from the sun.
The RDS has excellent sources present in foods such as the flesh of fatty fish,
organ meats, egg yolks, and dairy. From food and sunlight other than these
sources, Vitamin D3 can also be ingested in supplement form and is usually more
potent, working faster.
Absorption and Effectiveness
The former of the two is stronger in terms of absorption and
efficacy: Vitamin D3. The study showed that Vitamin D3 is much more absorbed
by and thus used in, the body compared to Vitamin D2. It more effectively
raises blood levels of vitamin D and maintains those levels longer compared to
vitamin D2. This is why vitamin D3 would be preferred, especially to consider
it as a supplementation, for low vitamin D levels or in people at risk of their
deficiency.
Health Benefits of Vitamin D2 and D3
Vitamin D2 and D3 participate in maintaining an individual's
body health. They are, in essence, basic for good health and thus ensure both
bone and dental health. This is through increased absorption of calcium in the
gut and its formation, along with absorption, at the same time as maintaining
serum calcium and phosphate levels within the necessary limits; hence regular
mineralization of bones preventing hypocalcemic tetany, pertinent muscle
contraction leading to cramps and spasms.
Bone Health:
Vitamin D is crucial in the process of health development
and maintenance of bones. The body uses this vitamin to absorb calcium, which
is an essential element in the development of stronger bones and teeth.
Consequently, if the body has inadequate amounts of this particular vitamin,
its bones can become thin, brittle, or deformed. Although both types of Vitamin
D are helpful, Vitamin D3 may be more significant because it has been
demonstrated to increase and provide a more consistent amount of vitamin D in
the blood compared to D2.
Immune System Support
Vitamin D also enhances the immune system; it increases the
activity of white blood cells against infection and lowers inflammation with
associated infective illness. High levels of vitamin D reflect low infection
and low inflammatory disease.
Mental Health
Vitamin D has been identified to play a possible role in
mental health by a growing body of new research. A low concentration of it is
associated with an increased risk of depression, anxiety disorder, and other
mood disorders, while taking sufficient levels of it, preferably a high level
of D3, could improve mood and mentally well-being.
Reducing Inflammation
It is important to note that vitamin is also said to have
anti-inflammatory and regulation of cytokine proteins that mediate
inflammation. Some chronic diseases and conditions have been linked to chronic
inflammation. These diseases include but are not limited to autoimmune
diseases, cardiovascular diseases, and diabetes. Insulation of adequate levels
of vitamin D in the blood will also lower chronic inflammation.
Selecting The Right Supplement
What might be daunting to decide on making between D2 or D3
kind of supplement is basically considering:
Diet person preference
If you are vegan or vegetarian, then perhaps vitamin D2
supplements would be more fitting for your intake as compared to those infused
with vitamin D3. Currently, some Vitamin D3 supplements that are first vegan
are derived from lichen, an organism symbiotic in nature.
Health Conditions
Depending on some health conditions, the needs regarding
what makes up vitamin D may vary. For example, patients with malabsorption
syndromes, such as celiac disease or Crohn's disease, are prescribed an
increased dose of this vitamin D. At these times, Vitamin D3 is highly
recommended owing to excellent absorption coupled with pretty effective
results.
Results of Blood Tests
A blood test measuring your 25-hydroxy vitamin D would be an
appropriate measure to determine deficiency. Based on your level, your
healthcare professional would be able to recommend the right type and dosage
for you to take. Usually, Vitamin D3 is preferred because of its higher potency and duration of action.
Those Who Take Sunlight
Think of what you do really in the sun, so very much of your
time, you'd consider this in one of those people who have very minimal outdoor
spending time or live in an area where sunlight is relatively sparse, in such a
situation your risk of being deficient in vitamins would be very high. This is
another location where resources like Vitamin D3 should be administered to help
normalize those vitamin levels.
Dosage and safety
When using a supplement of vitamin D, ensure that you take
the right amount since taking too much vitamin D can be poisonous,
characterized by hypercalcemia and many other related health issues. Always
consult your doctor before taking any supplements.
Conclusion
The two vitamins D2 and D3 are very healthy, with some
contrasts that set the two apart. Normally, vitamin D3 is more potent in the
elevation and then maintenance of blood vitamin D status and is, therefore, the
preferred form across available transversely for supplementation. Such
knowledge of this gross difference between these two forms of vitamin D would
help somebody make well-informed choices on optimal supplements to take in
pursuit of the satisfactory realization of attendant health benefits.
Please book an appointment with the Best Nutritionist in Lahore, Karachi, Islamabad, and all major cities of Pakistan through InstaCare, or call our helpline at 03171777509 to find a verified doctor for your disease.
