Most people think of vitamin D as ‘having something to do with the sun.’ They are not entirely incorrect, considering vitamin D is also known as the sunshine vitamin. This is because sunshine is a natural source of this vitamin.
Vitamin D helps maintain healthy bones, regulates calcium absorption, and supports the immune system. Moreover, it is not only obtained through the sun’s rays, but you can get the required amount with the right diet and supplements.
However, there often needs to be more clarity surrounding the different forms of vitamin D, especially vitamin D3. Understanding the difference between these two (and other forms of vitamin D) and how each one impacts your health is, therefore, important.
What Is Vitamin D?
Vitamin D is the wider term that includes two primary forms of vitamin D known as vitamin D2 and vitamin D3. D2 is a vitamin D analog known as ergocalciferol and D3 is cholecalciferol. Both vitamin D forms have a vital role in the body, but distinct differences exist in their origin and application.
Vitamin D2
Vitamin D2 is found in several sources, including plants. It is also possible to get vitamin D2 from certain mushrooms when exposed to UV light and some yeasts. The human body can convert D2 into a usable form, but the process is less efficient than the vitamin D3 process.
Vitamin D3
The human body produces Vitamin D3 when the skin is exposed to sunlight. When UVB rays infiltrate the skin, it triggers the production of vitamin D3 in the epidermis layer.
It is important to note that sun exposure varies depending on location, season, skin pigmentation, and the time of day. When necessary, supplementing natural vitamin D3 intake with dietary sources that include oily fish, egg yolks, and organic meat is important. The right supplements can also improve your D3 intake.
Why D3 May Be Superior to D2
When you ingest or produce vitamin D2 and D3 after sun exposure, they need two crucial steps to activate in the liver and kidneys.
During the first step, both vitamins are converted to 25-hydroxyvitamin D (25(OH)D), the body’s main form of vitamin D. Studies suggest that vitamin D3 may be more efficiently converted into 25(OH)D compared to vitamin D2, leading to higher blood levels of active vitamin D.
During the second step, 25(OH)D is further transformed into the most active form, 1,25-dihydroxyvitamin D (1,25(OH)2D). This further affects different tissues throughout the body.
The Benefits of Vitamin D
Getting the required amounts of vitamin D is beneficial for several reasons, including maintaining healthy bones.
Vitamin D helps regulate immune cells and has been known to enhance the body’s response to infections. This is why vitamin D was prescribed as a treatment for COVID-19 and other medications. Vitamin D is also being suggested as a supplementary treatment for those suffering from so-called ‘long COVID’ symptoms.
This does not mean that vitamin D can prevent or cure COVID. It simply means that vitamin D helps keep the immune system strong.
Moreover, vitamin D deficiency can also cause muscle weakness, which can make people more susceptible to falls. Therefore, getting enough vitamin D in your body to support your muscle function is extremely important.
Vitamin D levels have even been linked to mood regulation. Studies show that there may be a link between low vitamin D levels and ongoing feelings of depression. However, more research is needed in this area.
Causes of Vitamin D Deficiency
Vitamin D is a must-have for a healthy body. Unfortunately, vitamin D deficiency is a problem that affects people from all over the world.
There are several reasons for this, including limited sun exposure. People who live in areas with limited sunlight or who have to cover their skin when working outdoors are at risk of a vitamin D deficiency.
It is also scientifically proven that individuals with darker skin tones produce less vitamin D in response to sunlight. Therefore, these individuals must improve their vitamin D intake through diet and supplements.
Certain medical conditions also affect the absorption of vitamin D. In these cases, patients should speak to their doctors about increasing their vitamin D intake.
What Happens When You Have a Vitamin D Deficiency?
If you do not ingest or produce a sufficient amount of vitamin D, you put yourself at risk of getting various health conditions. The same goes for children with vitamin D insufficiency.
For instance, rickets can occur in children without sufficient vitamin D for proper bone mineralization, and adults are at risk of osteomalacia (softening of the bones).
It is also believed that a vitamin D deficiency may cause a higher risk of getting autoimmune diseases like diabetes and multiple sclerosis.
Unfortunately, there is also a possible link between low vitamin D levels and certain cancers.
How to Get Enough Vitamin D
Maintaining healthy vitamin D levels is crucial for overall health. To protect your body, moderate sun exposure on a regular basis is important. This is a great way to boost vitamin D production.
However, it is critical to practice sun safety whenever you are outside. Only go into the sun with the appropriate sunscreen, and stay inside during the hottest part of the day (10 a.m. to 4 p.m.). This will help minimize the risk of dangerous sunburns and skin cancer.
Furthermore, you can follow a vitamin D-rich diet by eating foods like salmon, tuna, egg yolks, and milk.
Supplements are in order if you still do not get enough vitamin D via sunlight or the foods you eat. Vitamin D supplements are easily absorbed, and your daily intake depends on your age, health, and exposure to the sun.
A blood test will help you determine your vitamin D levels, and based on the outcome, you can use the strategies mentioned above to improve them.
Vitamin D Is Vital for Your Health
Vitamin D, particularly vitamin D3, is important in maintaining your health. By understanding the differences between the two, you can make the right choices to improve your vitamin D intake.
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