Which Vitamin D To Take D2 Or D3
Introduction
Vitamin D is an essential nutrient that plays a vital role in maintaining healthy bones and teeth, supporting immune function, and reducing the risk of many chronic diseases. There are two primary forms of vitamin D: D2 and D3. However, there is still some confusion about which form of vitamin D is best for optimal health.
D2 vs. D3
Vitamin D2 is found in some plant-based foods, such as mushrooms, and is also added to some fortified foods. Vitamin D3 is produced in the skin when exposed to sunlight and is also found in some animal-based foods, such as fatty fish and egg yolks.
Research suggests that both forms of vitamin D are equally effective at raising blood levels of vitamin D. However, vitamin D3 appears to be more effective at maintaining those levels over time. This is because it is more easily converted into the active form of vitamin D in the body, which is responsible for most of its health benefits.
Which Form Should You Take?
Most experts recommend taking vitamin D3 supplements because it is the more effective form of the nutrient. However, vitamin D2 supplements can also be effective, especially for individuals who follow plant-based diets and do not consume animal-based foods.
The recommended daily intake of vitamin D varies depending on age, gender, and other factors. For most adults, a daily intake of 600-800 IU is recommended, although some people may require higher doses to maintain optimal blood levels.
Conclusion
Vitamin D is an essential nutrient that plays a vital role in maintaining overall health and preventing chronic diseases. While both vitamin D2 and D3 can be effective at raising blood levels of the nutrient, vitamin D3 appears to be more effective at maintaining those levels over time. Therefore, most experts recommend taking vitamin D3 supplements as part of a healthy diet and lifestyle.