The biggest mistake you\u2019re making is choosing the wrong form of vitamin D supplement.\u00a0Vitamin D3 is from animals, and it is the type you make from the sun, which is absorbed better.Choose an independently-tested supplement or add fatty fish and fortified foods to your diet.\u00a0<\/p>\n
You might be doing everything right\u2014taking a vitamin D supplement<\/a>, drinking milk, eating salmon and soaking up midday rays. On the surface, it seems like you\u2019ve got your vitamin D bases covered<\/a>. Yet almost 25% of people in the United States are running low. Vitamin D plays far more roles in the body than you may realize.\n<\/p>\n \u201cWhile its claim to fame is often associated with the role it plays in protecting bone health through helping the body absorb calcium, that\u2019s not all you need vitamin D for,\u201d says Elizabeth Shaw, M.S., RDN, CPT<\/a>. \u201cIt\u2019s also involved in communication in the body, muscle movement and immune health. In fact, you need vitamin D to help kick free radicals out of your body, like the common cold and flu, so you can stay healthy.\u201d\n<\/p>\n Even if you\u2019re taking a vitamin D supplement like clockwork every day, you still might not be absorbing enough.\u00a0 According to experts, the biggest mistake people are making is choosing the wrong form of vitamin D. So, which one should you be choosing? Here, we break down the differences between the two types of vitamin D and which one you should be reaching for.\u00a0\n<\/p>\n The Difference Between Vitamin D2 and D3 <\/p>\n When you look at vitamin D supplements options, you may notice two forms available: vitamin D2 and vitamin D3. While both can help raise and maintain vitamin D levels, they come from different sources and your body utilizes them differently. Below we explore what sets the two apart.\u00a0\n<\/p>\n Vitamin D2 <\/p>\n Vitamin D2, also known by its scientific name ergocalciferol, comes primarily from plant-based sources. \u201cVitamin D2 is photosynthesized in plants, mushrooms and yeasts. In other words, mushrooms exposed to sunlight synthesize vitamin D2,\u201d explains Holli Ryan, RD, LD<\/a>.\n<\/p>\n Both D2 and D3 must undergo two steps to become biologically active: first, conversion in the liver, then again in the kidney. However, once activated, research shows that vitamin D3 is more effective at raising and maintaining 25(OH)D levels, which is your blood serum vitamin D status. Vitamin D2 has structural differences that reduce its ability to bind to vitamin D-binding protein, and it also breaks down more quickly. Its shorter half-life means it doesn\u2019t stay in your system as long either. Ultimately, making it the less-than-desirable option.\u00a0\n<\/p>\n Vitamin D3\u00a0 <\/p>\n Vitamin D3, also known as cholecalciferol, is found in animal-based foods such as salmon, tuna, herring, egg yolks, and cheese, as well as in fortified foods like dairy milk and orange juice. It\u2019s also the form your body naturally produces when you get some rays. \u201cVitamin D3 is closer to the form your body naturally makes from sunlight, so it\u2019s more efficient at supporting and maintaining vitamin D levels,\u201d explains Bonnie Taub-Dix, RDN<\/a>.\n<\/p>\n Although the body can use both forms of vitamin D, studies show that vitamin D3 can raise blood levels of vitamin D higher and for longer than vitamin D2, says Shaw. In fact, guidelines indicate that vitamin D3 is approximately five times more potent at raising serum 25(OH)D concentrations, compared to D2.\n<\/p>\n Why Choosing D3 Matters <\/p>\n With nearly 5% of the population at risk of vitamin D deficiency and another 18% with insufficient levels, maintaining adequate levels is a widespread problem. Vitamin D plays multiple critical roles in health, from supporting strong bones<\/a> to bolstering immune health to aiding with muscle movement. When levels run low, it may lead to weakened immunity, fatigue, or low mood. That\u2019s why choosing the right form of vitamin D is so important.\u00a0\n<\/p>\n How to Choose the Right Vitamin D Supplement <\/p>\n Here are a few expert-backed tips to help guide you<\/a> towards picking up the right vitamin D supplement.\u00a0\u00a0\n<\/p>\n Look for independently tested brands: Start by choosing a supplement verified by a trusted independent testing organization. \u201cLabels from testing organizations, like NSF certified or USP, mean you know what\u2019s on the label is in the bottle,\u201d says Shaw. This helps ensure you\u2019re choosing a safe, high-quality option.Choose D3: Check that the supplement is in D3 form. \u201cIt should read \u2018cholecalciferol\u2019 if it has the D3 form,\u201d Shaw points out.\u00a0\u00a0Find vegan-friendly D3: If you\u2019re vegan, look for an algae-derived vitamin D3 supplement, since most D3 supplements are derived from lanolin (sheep\u2019s wool), says Ryan.\u00a0Pick a form you\u2019ll take consistently: Softgels and liquid drops are both good options; choose the form you\u2019ll take most comfortably and consistently, advises Taub-Dix. And \u201ccheck with your healthcare provider to determine what dose is right for you,\u201d she adds.Pair it with fat in your diet: Once you\u2019ve found a tried and true supplement, don\u2019t forget to pair it with fat. \u201cBecause vitamin D is fat-soluble, I always remind people to pair these foods with a source of healthy fat to support absorption,\u201d says Shaw.\u00a0<\/p>\n Our Top Picks Do You Actually Need a Vitamin D Supplement? Here\u2019s What a Dietitian Thinks<\/p>\n <\/a><\/p>\n Other Ways to Get Vitamin D <\/p>\n In addition to choosing the right vitamin D supplement, your diet, beverage choices and scheduling in sunshine time can help you boost your vitamin D levels<\/a> too.\u00a0\n<\/p>\n
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