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Vitamin D, the star vitamin, also known as “sunshine vitamin”, is widely recognized as one of the most important nutrients to maintain strong bones, an elastic immune system, healthier body organs and overall well-being. Since many people become aware of the necessity of this vitamin, it is important to understand to the right form of this vitamin. With less sunlight all year, especially during colder months, millions turn to supplements to maintain healthy levels of this essential vitamin.But according to new research, the type of vitamin that we choose a significant difference, so much that a common form can actually lower the levels of the other in the body.A rEcent meta analysis Published in the nutritional reviews highlights the ongoing debate between Vitamin D2, which is ergocalciferol and vitamin D3 called cholecalciferol, while both are used in supplements and reinforced foods, researchers now believe that they may not be as effective, and in fact may not be interchangeable at all!
Vitamin D2 Vs D3 : What is the difference?
Vitamin D is available in two main forms:Vitamin D2: Usually a herbal type of vitamin found in fungal foods such as fungi. It is also the form most commonly used in food reinforcement and many vegan supplements as wellVitamin D3: Of course, our skin produces this vitamin, as strange as it sounds, when our skin is exposed to sunlight and then absorbs our skin this. It is also available in animal -based foods such as fish, egg yolk and liverFor several years, it was believed that vitamin D levels in the blood were raised by both of these forms of vitamin D, but the recent study points out that vitamin D3 may be significantly more effective in maintaining these levels over time.
The study in question:
A Team of Britain’s scientists From the University of Surrey and partner institutions intend to answer an important question: does it affect to take vitamin D2 Vitamin D3 levels in the body?The randomized controlled studies started from 1975 and were conducted until 2023, almost 50 years. Of 202 identified articles, they chose only 11 studies of high quality, which directly measured vitamin D3 levels in participants who had taken D2 supplements.
The results were astonishing:
Participants who took vitamin D2 experienced an average reduction of 18 nanomol per liter in their vitamin D3 levels at the end of the study period.Even when broader changes were taken into account, the total reduction was about 9 nanomol per liter.This pattern was consistent in several studies, which indicates a clear biological interaction vitamin supplement seems to reduce the body’s natural vitamin D3 levels.
Does Vitamin D play so much for your health?
Yes! Vitamin D3, is known as the most accessible and easier way to hype your vitamin D levels in the body:They play a huge role in mood, muscle function and inflammation controlThey regulate the immune system, help to defend against infectionsHelps the body to absorb calcium, better there through better bone health.
What if: one takes D2 more than D3
In simpler terms, if you take more D2 instead of D3, it may mean that your body does not get the full effects of Vitamin D, although the total vitamin levels in the body are fine, lab results are also suitable. This is especially about people with the risk of deficiency, such as those living in regions of low sunlight, older adults and people with autoimmune diseases.
Natural sources of vitamin D
Food alone is not enough! But some natural and reinforced sources are as follows:
- Milk products (include herbal milk, yogurt, cereals, etc.)
- Fungus (after being exposed to UV light)
- Fatty Fish (the most easily accessible source)
- Egg yolk (if one cannot or cannot consume fish)
What should we do
This research suggests that vitamin D3 is a better choice for supplements, if that is the goal is to raise and maintain the already existing vitamin levels in the body. It seems more stable, more efficient and less likely to interfere with the body’s natural D3 balance.For those who are vegan: Good news! They can obtain D3 from Lichen, publicly available and perform similar default D3.If you want to maintain bone health, immunity or overall well -being, it is worth choosing the form supported by stronger evidence. Vitamin D3 remains the gold standard that offers more consistent support for health.
