Vitamin D Supplements - They Are Not All The Same

Vitamin D plays a starring role in keeping your bones strong, your immune system sharp, and your brain and muscles working smoothly. Research even links it to better mood and a lower risk of depression. But nearly two-thirds of Americans don’t get enough of it. People with limited sun exposure, higher body weight, or darker skin tones are more likely to have low vitamin D levels, since the body’s ability to make and use vitamin D can vary based on these factors. Women and African Americans are among the groups most affected, due in part to lifestyle, biological, and environmental differences that influence how the body processes sunlight and absorbs vitamin D from food.

While a few foods like fish, eggs, and fortified milk contain vitamin D, most people can’t get enough from diet alone. That’s where supplements come in, but not all of them work the same way. There are two main types of vitamin D: D2 and D3.

• Vitamin D2 comes from plant sources like mushrooms, fortified foods, and yeast.
• Vitamin D3 comes from animal sources and is also the form your body naturally makes from sunlight.

A recent study found something surprising: taking D2 supplements may actually lower the amount of D3 in your body. That means D3, the form your body already knows how to use, appears to be the more effective choice for keeping your vitamin D levels healthy. When choosing a vitamin D3 supplement make sure to consider these factors:

• Look for supplements that contain only vitamin D3 (cholecalciferol).
• Individuals with certain health conditions or older adults may require higher than the recommended dosage of 180 mg.
• Avoid supplements with added sugar, artificial colors, or unnecessary ingredients.
• Ensure the supplement is third-party tested for purity and potency.
• Look for labels that indicate they are USP (United States Pharmacopeia) or NSF (National Sanitation Foundation) certified.
• Vitamin D3 comes in capsules, gummies, liquids, and sprays, so choose what’s best suits your lifestyle.

More research is underway to understand how D2 affects D3, but for now, experts agree that vitamin D3 is the better bet for most people.

Before adding any supplement to your daily routine, check with your doctor, especially if you take prescription or over-the-counter medications. It’s important to find the right dose and ensure that they are safe to combine.