Vitamin D is one of the essential vitamins that our bodies can not make. This means you can only get it from food or sunshine, which is why Vitamin D is also known as the sunshine vitamin. This amazing Vitamin is known for its health benefits, including boosting the immune system, promoting healthy bones, and intestinal calcium absorption.
Research has shown that the average person does not get enough sunshine or eat foods rich in Vitamin D. According to the National Library of Medicine, Vitamin D receptors are in almost every cell. This shows how important this Vitamin is to your body cells. When deficient, it causes muscle, bones, cells, and immune complications. And that’s where supplementation comes in.
However, this Vitamin may come as Vitamin D2 or D3, which leaves many with questions on which to take. Stay with me until the end as I unveil the difference between the two and the best.
Difference Between Vitamin D2 and D3
Vitamin D3 (cholecalciferol) is usually produced when the body is exposed to sunlight. The body transports the vitamin D into the kidneys and liver, where it is converted to the active form. Dark-skinned people are said to have low vitamin D as their skin does not absorb much, and they must expose themselves for extended periods.
In addition to sun exposure, you can also get Vitamin D3 from egg yolks, fish, organ meats, beef liver, and fish liver oil. However, you cannot get enough Vitamin D through food or sun exposure.
Vitamin D2 (ergocalciferol), on the other hand, is found in plants, yeast, and fungi when they are exposed to UV light. It is also found in wild mushrooms and fortified foods like plant-based milk, orange juice, and breakfast cereals.
Both Vitamin D2 and D3 are absorbed and metabolized in the liver and kidney, where they are converted to the active form of Vitamin D. However, Vitamin D3 is more effective than vitamin D2 in increasing and maintaining healthy Vitamin D levels in the cell.
Better still, supplemental Vitamin D3 is absorbed better than D2.
Health Benefits of Vitamin D3
Vitamin D3 offers amazing health benefits to the body; below are the benefits you will enjoy.
Promotes Strong Immune System
Vitamin D helps produce White Blood Cells, the primary body’s immune defense. In addition, vitamin D helps reduce the risk of autoimmune diseases, infections, and flu.
Regulates Mood
Studies have shown that taking Vitamin D helps regulate mood by influencing the production of neurotransmitters like serotonin. This helps reduce your chances of getting anxiety and depression.
Strengthen Bones
Your body requires Vitamin D to absorb calcium. Calcium is known for strengthening bones and teeth. People with low Vitamin D levels may have brittle, weak bones prone to fractures. In adults, this may lead to osteoporosis.
However, if you have joint or bone complications, you must take Vitamin D3 with K2. While vitamin D helps strengthen bones, taking it with Vitamin K2 will help transport calcium to the right places. This helps prevent the chances of developing calcification of the arteries—the buildup of high calcium levels on the arterial walls. This can lead to high blood pressure, stroke, or heart attacks.
Editors Pick: Best Vitamin D3 K2
Promotes Healthy Sleep Cycle
Though vitamin D is not directly involved in the production of Melatonin, some clinical studies have shown that Vitamin D receptors present in parts of the brain help regulate sleep and wake cycles. People with low Vitamin D levels may have sleep disturbances.
Reduced Risk of Developing Cancer
According to the National Cancer Institute, high Vitamin D levels have been associated with reduced risk of developing breast, lung, colorectal, and other less common cancers. It achieves this by inhibiting the growth of cancer cells and activating your immune cells to fight harmful cells.
Promote Healthy Muscle Function
Vitamin D is needed for healthy muscle function. It also helps reduce the risk of accidental falls in the elderly.
Signs of Vitamin D Deficiency
- Weak immune system
- Joint problems
- High blood pressure
- Anxiety or depression
- Muscle weakness
- Fatigue
- Insomnia
Who is at Risk of Vitamin D Deficiency?
- Living in cold places with inadequate or sunlight exposure
- Staying indoors
- High body fat levels
- Age
- Skin tone
- Inability to convert Vitamin D
- Gallbladder complications
- Taking antibiotics and corticosteroids
How much Vitamin D3 Should you Take?
The amount of Vitamin D3 intake depends on several factors, including age, health condition, and sun exposure. Usually, the Health Institute of Health recommends 600iu daily. However, if you have little or no sun exposure, you need a higher dosage to help raise the levels.
If you have cardiovascular conditions, are older, or have bone complications, you must take vitamin D3 125mcg and Vitamin K2 100mcg at least three times a week.
NB: Vitamin D3 is fat-soluble and requires a fat meal for better absorption. If you have a fatty liver, you may not absorb Vitamin D, and it’s advisable to detox your body before taking It for optimal absorption.
