Research shows vitamin D is important for strong bones and overall health—but the supplements that may be most beneficial are not always easy to find.
The Worst Vitamin D Supplements to Take, Dietitians SayDid you know that several forms of vitamin D can be obtained from food and supplements? This is true for several different vitamins and is important to keep in mind when incorporating vitamin supplements into your daily routine.
Not all forms of vitamin D are created equal, and there is one form that stands above the rest. And since there is one type of vitamin D that is considered the best, that also means there is a vitamin D supplement that dietitians consider the least effective or the "worst" in other words: vitamin D2.
Here's what you need to know about the different forms of vitamin D before you head to the store to pick out your supplements.
What exactly is vitamin D, and what varieties are there?
Vitamin D is unique because it is a vitamin that we can create in our bodies as long as our skin is exposed to UV-B rays from the sun. Despite this, many older adults are vitamin D deficient and rely on supplements to supply their bodies with adequate amounts.
Vitamin D comes in two primary forms:
D2 (ergocalciferol)
D3 (cholecalciferol).
D3 is the form that is created in your body and is also naturally found in animal-based foods, such as fish, eggs, and animal liver, while D2 is naturally found in plant-based foods, such as mushrooms. Both forms can be consumed through supplements; however, the D2 form is more often used in fortified foods, such as cereal and dairy products, and supplements because it is cheaper to manufacture.
While both forms of vitamin D contribute to the 'pool' of vitamin D available to your body, D2 is considered less effective than D3. Vitamin D2 is a less desired type of vitamin D as a result, and you shouldn't use it as your primary supplement.
why vitamin D2 shouldn't be your preferred vitamin D supplement
Vitamin D2, also known as ergocalciferol, is a common supplement used to increase the body’s vitamin D levels. While it is an inexpensive and widely available option, it is not the best choice for supplementing vitamin D.
The primary issue with vitamin D2 is its bioavailability. Vitamin D2 is not as easily absorbed by the body as vitamin D3, the other form of vitamin D. Studies have shown that vitamin D2 is only about one-third as effective as vitamin D3 in raising and maintaining vitamin D levels in the body. Additionally, vitamin D2 is not as long-lasting as vitamin D3, meaning that it is necessary to take more frequent doses to maintain adequate levels.
Finally, vitamin D2 is not as safe as vitamin D3. It has been linked to increased risks of certain types of cancer, as well as other serious health issues. For these reasons, vitamin D2 should not be your vitamin D supplement of choice. Instead, opt for vitamin D3, which is more easily absorbed by the body, longer-lasting, and safer.
Overall, vitamin D2 is an inexpensive and widely available supplement, but it is not the best choice for supplementing vitamin D. It is not as easily absorbed by the body, is not as long-lasting, and is not as safe as vitamin D3. For these reasons, it should not be your vitamin D supplement of choice.
Why vitamin D3 should not be your vitamin D supplement of choice.
Vitamin D3 is a popular supplement choice for many people, but it may not be the best choice for everyone. Vitamin D3 is a form of vitamin D that is derived from animal sources, while vitamin D2 is derived from plant sources. While both forms of vitamin D are beneficial, there are some important differences between the two that should be considered when selecting a supplement.
One of the main differences between vitamin D3 and D2 is their bioavailability. Vitamin D3 is more easily absorbed by the body than vitamin D2, making it more effective at increasing vitamin D levels in the body. However, this also means that it is more likely to cause side effects such as nausea, vomiting, and headaches. Additionally, vitamin D3 can be toxic in high doses, so it is important to take the recommended dosage and not exceed it.
Another difference between vitamin D3 and D2 is their effect on the body. Vitamin D3 is more effective at increasing calcium absorption in the body, which can help to reduce the risk of osteoporosis. However, vitamin D2 is better at reducing inflammation, which can help to reduce the risk of chronic diseases such as heart disease.
For these reasons, vitamin D3 should not be the first choice for a vitamin D supplement. Instead, it is important to consider both the benefits and risks of each form of vitamin D before making a decision. Vitamin D2 may be a better choice for those who are looking to reduce inflammation and reduce the risk of chronic diseases. It is also important to talk to a doctor before beginning any supplement regimen to ensure that it is safe for you.
The best ways to purchase vitamin D supplements
When looking to buy a vitamin D supplement, it is important to do your research. Start by consulting your doctor to find out what dosage of vitamin D is right for you. Once you know the dosage, look for a supplement that contains the right amount.
When choosing a vitamin D supplement, most labels will include the form of vitamin D used within the product, either D2 or D3, so you can be informed and choose products accordingly.
You should choose D3 for optimal effectiveness even though all types of vitamin D tablets can help you increase your vitamin D status to some level.
In addition to taking a supplement, you should also increase your intake of foods rich in D2 and D3, and aim to spend time outside every day to help improve your vitamin D status.