If you’re here then you’ve probably Google’d about: the difference between vitamin d2 and vitamin d3. This article aims to clear any doubts and questions you may have about this subject and we will do our best to do so.
Supplements 101: Vitamin D
Research even suggests that vitamin D2 is less effective than vitamin D3 at raising blood levels of vitamin D. This article sums up the main differences between vitamin D2 and D3.
Bottom Line.
over the past year. After all, this nutrient is essential to our immune system.
That is the question. Unlike some nutrition queries that are somewhat gray and equivocal in nature, when vitamin D3 (cholecalciferol) and vitamin D2 (ergocalciferol) go head-to-head, the winner is clear.
Vitamin D3 Comes From Animals, Vitamin D2 From Plants
As we’ve talked about, there are two main types of vitamin D:
Vitamin D2
Vitamin D3
Vitamin D2 is known as ergocalciferol and is found in plants and fungi e.g.
Plants can generate vitamin D2 through exposure to UV light. If you’re vegan, look for supplements that contain vitamin D2 as these will be sourced from plants rather than animal products. Vitamin D3 is known as cholecalciferol and is found in animals and animal products, including oily fish like salmon and mackerel.
This is also the type of vitamin D that our bodies generate through sun exposure.
Vitamin D3 Is Formed In Your Skin
When UV light hits the skin it acts on a compound called 7-dehydrocholesterol, converting it into vitamin D – and more specifically, vitamin D3. It’s not clear exactly how much time we need to spend in the sun to get adequate vitamin D, however we do know the following:
UV light isn’t strong enough in the UK between October and March to generate adequate levels of vitamin D
People with darker skin need more time in the sun than people with lighter skin
Too much sun exposure puts you at risk of skin cancer, so it’s important not to spend long periods outside with no sunscreen or shade
As a rough guide, the British Skin Foundation recommends “daily sunlight exposure” of 10 to 15 minutes for people with lighter skin, and 25 to 40 minutes for people with darker skin.
Just make sure that when you’re spending time outside you’re doing it safely, by:
Spending time in the shade during the hottest part of the day (11am-3pm)
Using sunscreen with an SPF of at least 30 and a UVA star rating of at least four
Making sure you don’t burn
Read our sun safety blog for more advice. Vitamin D3 is more effective at improving vitamin D status
Supplements containing vitamin D3 are thought to be more effective than those containing vitamin D2, so if you have the option of choosing between the two, it’s best to go for vitamin D3. If you’re vegan, you’ll want to stick to vitamin D2.
You can also supplement your vitamin D status by eating one or two portions of oily fish each week, as this is the best source of dietary vitamin D. If you don’t eat animal products, wild mushrooms and foods fortified with vitamin D (e.g.