Winter Approaches: The Vitamin D Dilemma
As winter approaches, it’s that time of year when many of us need to boost our vitamin D intake. For those who rely on supplements, it’s important to choose the right type.
A study from the University of Surrey published last year in the journal Nutrition Reviews examined vitamin D supplementation. The researchers discovered that vitamin D2 could actually lower the levels of vitamin D3 in the body, which is the form we naturally produce with sunlight. While D2 has its benefits, the study suggests that D3 is generally a better option for those looking to increase their vitamin D levels.
“This study indicates that, depending on individual circumstances, vitamin D3 supplements are likely more beneficial for most people than vitamin D2,” stated Emily Brown, the lead author and a PhD research fellow at the University of Surrey’s Nutrition, Exercise, Chronobiology & Sleep program.
Understanding D2 and D3
Vitamin D plays a crucial role in bone health and immune function and also aids in the absorption of other essential nutrients, like calcium and phosphorus. We can obtain vitamin D from specific foods or our bodies can synthesize it when our skin is exposed to sunlight. However, during the winter months when sunlight is scarce, many individuals turn to supplements for help.
Two main forms of vitamin D are available in supplements: D2 (ergocalciferol), which comes from plants or yeast, and D3 (cholecalciferol), the type produced by our bodies. Some studies have hinted that D2 might impact how the body processes D3, but this effect hadn’t been thoroughly measured until now. The research team analyzed 11 randomized trials that observed changes in blood levels of D3 after participants took D2.
The findings showed a consistent trend: those taking D2 supplements had reduced levels of D3 in their blood compared to those not taking D2.
Choosing Your Supplements Wisely
On a brighter note, D2 supplementation does increase blood levels of D2, and therefore can still contribute to overall vitamin D levels. However, other studies indicate that D3 is more effective at raising total vitamin D levels. There’s even early evidence suggesting that D3 may enhance immune system responses more effectively than D2, particularly against viruses and bacteria. Interestingly, while some individuals have opted for D2 supplements to avoid animal products, there are now plant-based D3 options available.
Ultimately, while D2 supplements are not harmful for those concerned about their vitamin D levels, opting for D3 may be the more advantageous choice if you’re looking for the best results.
