Contents:
- Medical Video: Health & Nutrition : Vitamin D3 Fact Sheet
- What is vitamin D2 and vitamin D3?
- 1. Food source
- 2. Absorption in the body
- 3. Benefits of vitamin D3 are more effective than vitamin D2
- How much intake of vitamin D2 and D3 is recommended every day?
Medical Video: Health & Nutrition : Vitamin D3 Fact Sheet
Vitamin D is often referred to as sunshine vitamins. Yes, you can get vitamin D intake by regularly basking in the morning, in addition to passing 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 be slightly different. Then, what are the other differences between the two? See the full explanation below.
What is vitamin D2 and vitamin D3?
You certainly understand well about vitamin D. What about vitamins D2 and D3? Yes, it turns out that vitamin D2 and vitamin D3 are other forms of this vitamin. Vitamin D2 is called ergocalciferol, while vitamin D3 is called colecaliferol.
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 one by one.
1. Food source
One of the differences between the two types of vitamin D can be seen as the food source. Vitamin D2 generally comes from plants, fungi that are exposed to UV light (such as shitake mushrooms), and foods enriched with this vitamin. Meanwhile, vitamin D3 can be found in foods that come from animals.
When you bask in the morning, your body will process vitamin D naturally and mostly 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 together, these two types of vitamin D will not cause a negative drug reaction 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 results of absorption of vitamins D2 and D3 into fat. This means, you must monitor the amount of vitamin D intake every day to stay balanced and normal in the body.
3. Benefits of vitamin D3 are more effective than vitamin D2
Even though you can take vitamin D2 and D3 supplements at once safely, but the workings and effectiveness of these two forms of vitamin D 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, rather than vitamin D2.
A study of 32 women proved that every single dose of vitamin D3 was almost twice as effective as increasing calcifediol levels than vitamin D2. When calcifediol levels are high, this indicates that your body's nutritional stores are sufficient.
How much intake of vitamin D2 and D3 is recommended every day?
Referring to the Nutrition Adequacy Rate (AKG) by the Ministry of Health of the Republic of Indonesia, daily requirement of vitamin D is 15 micrograms (mcg) for women and men. This number certainly includes vitamins D2 and D3 as a whole. But seen from various sources of vitamin D commonly consumed, vitamin D 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 with your doctor first about the dosage of supplements that are suitable for your body condition.
In addition, always keep your daily vitamin D intake by eating food sources of vitamin D, such as fatty fish, milk, eggs, butter, and mushrooms. Make sure your body gets vitamin D intake within normal limits, aka no more or no less to maintain your health.
