Vitamin D3 the “Sunshine Vitamin”
Nicknamed the “sunshine vitamin,” many people probably think if they have a Vitamin D deficiency taking any formulation of the vitamin will do the trick because they are all the same – the short answer is no, there are big differences between Vitamin D3 and D2. Taking too much of one can do more harm than good, so let’s try to clear up any confusion between the two.
What is Vitamin D and Why Do We need it?
Vitamin D is necessary for the body’s proper absorption of calcium, which helps in strengthening bones and the vitamin is necessary for our immune system in fighting off disease. The vitamin is a major key player in our overall health.
The vitamin is a neuroregulatory steroidal hormone influencing almost 3000 different genes in our body. Receptors responding to Vitamin D are found in virtually all types of human cells, including your brain and bones.
An example of Vitamin D affecting one of our important genes is the vitamin’s ability to up-regulate our ability to fight infections and chronic inflammation. Producing over 200 antimicrobial peptides, with the most important being cathelicidin, which is a naturally occurring broad-spectrum, is a good example of why the vitamin is effective against colds and the flu.
Being deficient in Vitamin D is linked to a diverse assortment of common and chronic diseases and just to name a few:
- • Osteoporosis
- • Cancer
- • Muscle Pain
- • Heart Disease
- • Obesity
- • Crohn’s Disease
- • Insomnia
- • Cavities
- • Dementia
The Difference between D3 & D2
The two formulations of Vitamin D are D3 and D2, with both types offering benefits. However, one is more readily absorbed and used by the body and the other is not.
Vitamin D2
Some types of plants that are exposed to ultraviolet radiation, such as mushrooms and other fungi types produce Vitamin D2, also known as ergocalciferol. D2 is an inexpensive type used to fortify the nutritional quality of some foods like breakfast cereals and dairy-free milk products such as soy and almond.
Vitamin D3
Our bodies, as well as animals manufacture D3, also known as cholecalciferol, when we expose ourselves to sunlight. As our skin receives sunlight, cholesterol is converted into an active form of Vitamin D3. It is involved in a host of biological processes important to the health and well-being of our bodies. D3 is commonly found in animal products such as oily fish like cod liver oil and egg yolks. Before the 1900s, cod liver oil was frequently given to children to protect against contracting rickets.
Vitamin D3 is Just Superior
The vast majority of scientific studies over the past 10-years comparing the effects of the two formulations of Vitamin D all echo the same thing – Vitamin D3 is the superior choice for human bodies. Research shows that our bodies absorb and use D3 better than it does D2, so if deciding which one to choose; D3 is your better option.
In research studies done on the two formulations, D3 is found to be 300-percent more effective than D2. Of 50 studies done on Vitamin D, D3 significantly surpasses D2 in showing a noticeable decrease in mortality resulting from all causes. During winter when sunlight decreases, D3 maintains serum Vitamin D levels in our bodies for a longer period than D2.
In addition, there is a fine line between a healthy dose of D2 and taking too much and the vitamin becomes toxic, which isn’t the case with D3. Drisdol, a popular prescription of D2 carries the following warning on its bottle, “Dosage levels must be individualized and great care exercised to prevent serious toxic effects. IN VITAMIN D RESISTANT RICKETS THE RANGE BETWEEN THERAPEUTIC AND TOXIC DOSES IS NARROW.”
Where to Get Vitamin D Naturally
Though sunlight doesn’t give you Vitamin D directly, it does help our bodies convert cholesterol into an active source of D3. Spending 20- to 30-minutes outside several time weekly is usually enough sunlight to receive adequate amounts of D3. You never have to worry about overdosing on Vitamin D when you receive it from the sun.
When it comes to food sources, plant-based foods like grain products will offer amounts of D2, but products such as pork, fish, fermented soy and egg yolks offer amounts of D3.
If the area where you live or your job doesn’t allow you enough sunlight to go outside several times each week, you can supplement your diet with 600IUs of Vitamin D3 (cholecalciferol) each day. Just make sure when reaching for a Vitamin D supplement you are choosing a product containing D3 over D2.
References:
- Global Healing Center: Vitamin D3 vs. Vitamin D2 – What’s the Difference?
https://www.globalhealingcenter.com/natural-health/vitamin-d3-vs-vitamin-d2/ - Save Institute: The (Huge) Difference Between D2 and D3 and Why You Should Never Take D2
https://saveourbones.com/the-huge-difference-between-vitamins-d3-and-d2-and-why-you-should-never-take-d2/# - Mercola: If You Take Oral Vitamin D You Must Avoid Making This Serious Mistake
http://articles.mercola.com/sites/articles/archive/2012/02/23/oral-vitamin-d-mistake.aspx