The Sunshine Vitamin: Vitamin D
Vitamin D, often called the “sunshine vitamin,” has gained significant attention and research funding over the past decade. This nutrient is celebrated for its role in maintaining normal blood sugar levels, supporting immune health, and enhancing mood. Media coverage has led to a surge in sales of vitamin D supplements, yet many people still struggle to get enough of it.
Understanding Vitamin D Deficiency
Vitamin D deficiency is a widespread issue, affecting roughly half of the global population. If you’ve considered supplementing your vitamin D intake, you might have encountered the dilemma of choosing between vitamin D3 and vitamin D2. This confusion is common, so let’s clarify the differences between these two forms.
D2 vs. D3 – Is There a Difference?
Vitamin D comes in two forms: vitamin D2 and vitamin D3. Both have their benefits, but only one is more efficiently absorbed and used by the body. Let’s take a closer look at each type.
Vitamin D2
Vitamin D2, or ergocalciferol, is produced by some plants in response to UV radiation. For example, mushrooms can be irradiated to boost their vitamin D2 content. Some fortified foods, like dairy-free milk alternatives (soy, almond, coconut, etc.), use vitamin D2 as a cost-effective way to increase nutrient levels. This form is typically found in these products instead of the D3 found in cow’s milk.
Vitamin D3
Vitamin D3, known as cholecalciferol, is the most biologically active form of vitamin D for humans and animals. When sunlight hits your skin, it converts cholesterol into active vitamin D3. This form is essential for various biological processes, including calcium absorption in the bones. The discovery of vitamin D3 stemmed from research into cod liver oil, which was found to prevent rickets due to its high vitamin D3 content.
Vitamin D3: The Ultimate Nutrient for Human Health
Extensive research over the past decade has consistently shown that vitamin D3 is superior to D2 in terms of absorption and utilization by the human body. Studies indicate that vitamin D3 is at least 300% more effective than D2. A review of over 50 studies also highlights that vitamin D3 significantly reduces overall mortality rates compared to D2. It helps maintain serum vitamin D levels, especially during winter when sunlight exposure is limited.
Sources of Vitamin D
There are a few primary sources of vitamin D, which many people inadvertently avoid. Let’s explore these sources.
Sunlight
Daily exposure to sunlight helps your body produce vitamin D. While sunlight doesn’t contain vitamin D itself, it promotes the synthesis of the vitamin in your skin through UVB rays. This natural method is ideal for maintaining adequate vitamin D levels. However, many people spend most of their time indoors, making it difficult to get regular sunlight exposure, even in summer.
Food
Certain foods contain natural or synthetic vitamin D. Access to vitamin D-rich foods can be challenging, especially for vegetarians and vegans, who have fewer options. Fortified foods with vitamin D include cow’s milk, cereals, and grain products. Whole foods with naturally occurring vitamin D are fish, egg yolks, fermented soy, and pork. Vegans should note that fortified foods can contain additives and preservatives, so opting for organic whole-food varieties is advisable.
Supplements
Vitamin D supplements are a convenient option for those with vitamin D insufficiency. They eliminate the guesswork of dosing and are easy to use. Most supplements contain D3, but always check the label to ensure you’re not getting D2 instead. Vegans and vegetarians should specifically look for vegan vitamin D3 supplements, as many are derived from animal products like sheep’s wool. Global Healing’s Vitamin D3, sourced from lichen, is a premium, all-natural, vegan-friendly option made in the USA.
Bottom Line
The research overwhelmingly supports the superiority of vitamin D3 over D2 for human health. To achieve optimal health, vitamin D3 is the clear choice for your daily regimen.
