Table of contents:
- What are vitamin D2 and vitamin D3?
- 1. Food sources
- 2. Absorption in the body
- 3. The benefits of vitamin D3 are more effective than vitamin D2
- What is the recommended daily intake for vitamins D2 and D3?
Vitamin D is often referred to as the sunshine vitamin. Yes, you can get vitamin D by regularly sunbathing in the morning, apart from taking supplements. If you need a vitamin D supplement, you will be offered two choices, namely vitamin D2 and vitamin D3. The benefits of vitamin D3 with vitamin D2 may differ slightly. Then, what are the other differences between the two? Check out the full explanation below.
What are vitamin D2 and vitamin D3?
You certainly understand very well about vitamin D. What about vitamin D2 and D3? Yes, it turns out that vitamin D2 and vitamin D3 are other forms of this vitamin. Vitamin D2 is known as ergocalciferol, while vitamin D3 is known as collecalciferol.
Judging from the benefits, both of them can increase vitamin D levels in the blood. However, there are some differences between the two. Let's peel them one by one.
1. Food sources
One of the differences between the two types of vitamin D can be seen in their food sources. Vitamin D2 generally comes from plants, mushrooms that are exposed to UV rays (such as shitake mushrooms), and foods fortified with this vitamin. Meanwhile, vitamin D3 can be found in foods of animal origin.
When you sunbathe in the morning, your body will process vitamin D naturally and most of it is in the form of vitamin D3. In addition, vitamin D3 can also be obtained from fatty fish, fish oil, egg yolks, butter, and supplements.
2. Absorption in the body
When you take vitamin D2 and D3 supplements at the same time, these two types of vitamin D will not cause negative drug reactions in the body. The body will absorb both forms of vitamin D into the same active form in the form of calcitriol.
Because vitamin D is a fat-soluble vitamin, the body will store the absorption of vitamins D2 and D3 into fat. This means, you have to monitor the amount of vitamin D intake every day so that it remains balanced and normal in the body.
3. The benefits of vitamin D3 are more effective than vitamin D2
Although you can safely take vitamin D2 and D3 supplements at the same time, the way the two forms of vitamin D work and are effective are still different.
Vitamin D3 is formed more naturally in the human body. Therefore, the benefits of vitamin D3 can increase calcifediol (vitamin D in the blood) more effectively than vitamin D2.
A study of 32 women found that every single dose of vitamin D3 was almost twice as effective at increasing calcifediol levels than vitamin D2. When calcifediol levels are high, this indicates that your body's nutrient stores are fulfilled.
What is the recommended daily intake for vitamins D2 and D3?
Referring to the Nutritional Adequacy Rate (RDA) by the Ministry of Health of the Republic of Indonesia, daily requirement of vitamin D is 15 micrograms (mcg) for women and men. This figure certainly includes vitamins D2 and D3 as a whole. However, seen from the various sources of vitamin D that are commonly consumed, vitamin D that is obtained by the body tends to be dominated by vitamin D3.
Judging from the various differences that exist, vitamin D3 supplements tend to be more beneficial than vitamin D2. Remember, consult your doctor first about the dosage of supplements that suit your body condition.
In addition, always maintain your daily vitamin D intake by eating vitamin D source foods, such as fatty fish, milk, eggs, butter, and mushrooms. Make sure your body gets vitamin D intake within normal limits, aka not more or not less to maintain your health.
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