Difference Between Vitamin D2 And D3 Mayo Clinic
Vitamin D is an essential vitamin that plays a crucial role in maintaining bone health, immune system function, and overall health. There are two types of vitamin D available in supplements and fortified foods, vitamin D2 and vitamin D3. While both types are important for our health, they have some differences that you should know about. In this article, we will discuss the difference between vitamin D2 and vitamin D3 based on Mayo Clinic's research.
Vitamin D2
Vitamin D2, also known as ergocalciferol, is a form of vitamin D that is found in plant sources such as mushrooms and fortified foods such as cereal, milk, and orange juice. Vitamin D2 is also available as a dietary supplement.
One of the main differences between vitamin D2 and vitamin D3 is their source. Vitamin D2 is derived from plant sources, while vitamin D3 is derived from animal sources.
According to Mayo Clinic, vitamin D2 is less effective than vitamin D3 at raising blood levels of vitamin D. This is because vitamin D2 is not as easily absorbed and utilized by the body as vitamin D3.
However, vitamin D2 is still an important source of vitamin D for vegans and vegetarians who may not consume animal products.
Vitamin D3
Vitamin D3, also known as cholecalciferol, is a form of vitamin D that is primarily found in animal sources such as fatty fish, egg yolks, and fortified foods such as milk and cereal. Vitamin D3 is also available as a dietary supplement.
Vitamin D3 is more effective at raising blood levels of vitamin D than vitamin D2. This is because vitamin D3 is more easily absorbed and utilized by the body.
According to Mayo Clinic, vitamin D3 is the preferred form of vitamin D for supplementation for most people.
Benefits of Vitamin D
Vitamin D plays a crucial role in maintaining bone health, immune system function, and overall health. Some of the benefits of vitamin D include:
- Improving bone health and reducing the risk of fractures
- Reducing the risk of certain cancers
- Reducing the risk of multiple sclerosis
- Reducing the risk of heart disease
- Improving immune system function
- Reducing inflammation
How Much Vitamin D Do You Need?
The amount of vitamin D you need depends on your age, sex, and other factors. According to Mayo Clinic, the recommended daily allowance (RDA) of vitamin D for most adults is 600-800 IU per day.
However, some people may need more vitamin D than the RDA. This includes people who have limited sun exposure, older adults, and people with certain medical conditions.
If you are unsure about how much vitamin D you need, talk to your doctor or a registered dietitian.
Conclusion
In conclusion, both vitamin D2 and vitamin D3 are important sources of vitamin D that play a crucial role in maintaining bone health, immune system function, and overall health. While vitamin D2 is derived from plant sources and less effective at raising blood levels of vitamin D, it is still an important source of vitamin D for vegans and vegetarians. Vitamin D3, on the other hand, is more effective at raising blood levels of vitamin D and is the preferred form of vitamin D for most people. To ensure that you are getting enough vitamin D, talk to your doctor or a registered dietitian.