Vitamin D vs D3: What Are They?

The terms Vitamin D vs D3 are often used interchangeably, but they are, in fact, two different things. The vitamin D3 nutrient, also known as cholecalciferol, is a biologically active form of vitamin D that you can ingest through supplements and animal foods such as fatty fish.

Vitamin D itself is actually an all-encompassing term that refers to both vitamin D2 and D3. Both types of vitamin D—D2 and D3—are essential to your health and well-being, but they are not quite the same.

See The Benefits Of Vitamin D3 & K2 and Most Common Vitamin Deficiencies And How To Get Enough

What Is Vitamin D, Anyway?

Vitamin D is a fat-soluble vitamin that is naturally present in very few foods, added to others, and available as a dietary supplement. It is also produced endogenously when ultraviolet rays from sunlight strike the skin and trigger its synthesis. That’s why it’s often referred to as the sunshine vitamin.

Vitamin D comes in two forms: Vitamin D2 (ergocalciferol) and Vitamin D3 (cholecalciferol)

Vitamin D vs D3 What’s The Difference?

Many people believe that vitamin D3 and vitamin D2 are one and the same, with little to no differences between them. However, these two forms of vitamin D have some key differences that make one of them more beneficial than the other, depending on your specific needs.

One of the major differences between the two categories is that vitamin D2 is found in plants, yeast, and fortified foods while D3 can only be obtained from animal sources and sun exposure: Your body naturally produces vitamin D3 when exposed to sunlight.

Vitamin D3 Increases Serum Vitamin D Levels More Than Vitamin D2

Vitamin D3 is more efficient than D2 because it is better absorbed by the body and remains in the body longer. This helps elevate your vitamin D levels longer.

In one study, elderly women with vitamin D deficiency were given large single doses of both vitamin D2 and D3. During observation, vitamin D3 was shown to be twice as potent as vitamin D2 in raising vitamin D serum levels.

Vitamin D3 Enhances Calcium Absorption

Vitamin D3 also has a more potent effect on calcium absorption, making it essential for bone health. It may also have an anti-inflammatory effect which can help with autoimmune disorders like psoriasis or rheumatoid arthritis.

Health Benefits Of Vitamin D

Our bodies require vitamin D in order to maintain proper bone density and overall health, which is why it’s important to get enough of it in your diet every day. Here are the benefits of vitamin D that you may not know about

Reduces The Risk Of Cancer

Vitamin D has been shown to reduce the risk of cancer, specifically breast, colon, and ovarian cancer. In one study, women who took a daily vitamin D supplement had a significantly lower risk of developing ovarian cancer.

Vitamin D may work to prevent cancer by regulating cell growth and preventing cell damage. It also stimulates tumor-suppressing genes in healthy cells, which stops cells from becoming malignant. It also boosts the body’s immune system by increasing the production of natural killer cells and other disease-fighting white blood cells.

Burns Calories In Your Body 24/7

Vitamin D not only helps your body absorb calcium for strong bones but also plays a role in calorie burning.

A study published in the American Journal of Clinical Nutrition found that people who took a vitamin D supplement burned more calories than those who didn’t. So, if you’re looking to boost your metabolism and lose weight, make sure you’re getting enough vitamin D.

Protects Against Infections

Vitamin D is essential for a strong immune system. It helps the body to produce antibodies, which protect against infection.

A deficiency in vitamin D can lead to a weakened immune system, making you more susceptible to colds, flu, and other infections. If you don’t get enough sun exposure or your diet doesn’t contain enough vitamin D, it’s important to take supplements.

Fights Depression And Mood Swings

Vitamin D has been shown to fight depression and mood swings by helping the body produce serotonin. Serotonin is a neurotransmitter that plays a role in mood regulation. Low levels of serotonin have been linked to depression.

By increasing levels of serotonin, vitamin D can help improve mood and fight depression. In fact, the research found that people with low levels of vitamin D are twice as likely to experience anxiety or depression.

Promotes cognitive health

One little-known benefit of vitamin D is that it promotes cognitive function. This means that it can help improve your memory and thinking skills.

A recent study showed that people who took a vitamin D supplement performed better on memory tests than those who didn’t.

The same goes for people with dementia, as studies have shown they improved their scores by over two points on the MMSE scale after taking the supplement. The bottom line: when you’re looking for ways to keep your brain sharp, remember to add vitamin D to the list!

Strengthens Bones And Teeth

Vitamin D is essential for strong bones and teeth. It helps the body absorb calcium and phosphorus, two minerals that are key to bone health.

A lack of vitamin D can lead to osteoporosis, a condition in which bones become weak and fragile. According to the National Institutes of Health, vitamin D may also help prevent osteoporosis by reducing inflammation and improving muscle function.

One of the most well-known benefits of vitamin D is that it helps to strengthen bones and teeth. This is because vitamin D helps the body absorb calcium, which is essential for bone health.

Additionally, vitamin D has been shown to reduce the risk of osteoporosis and fractures. Some studies have even shown that vitamin D can help improve dental health by reducing the risk of cavities and gum disease.

Additionally, new research suggests that vitamin D may play a role in preventing or treating periodontal diseases.

Maintains Heart Health

Your heart is one of the most important organs in your body. It pumps blood throughout your body, delivering oxygen and nutrients to your cells.

Keeping your heart healthy is crucial to maintaining your overall health. Vitamin D helps keep your heart healthy by maintaining calcium levels in your blood, which are necessary for proper muscle function.

Additionally, vitamin D has been shown to reduce inflammation, lower blood pressure, and improve artery health, all of which can help keep your heart healthy and prevent heart disease.

Supports Muscle Function

Your heart is one of the most important organs in your body. It pumps blood throughout your body, delivering oxygen and nutrients to your cells. Keeping your heart healthy is crucial to maintaining your overall health.

Vitamin D helps keep your heart healthy by maintaining calcium levels in your blood, which are necessary for proper muscle function. Additionally, vitamin D has been shown to reduce inflammation, lower blood pressure, and improve artery health, all of which can help keep your heart healthy and prevent heart disease.

Boosts Immune System Function

An immune system is a network of cells, tissues, and organs that work together to protect the body from infection. The immune system is made up of several different types of cells, each with a different role to play in protecting the body.

Improves Exercise Performance

If you’re someone who works out regularly, you’ll be happy to know that vitamin D can improve your exercise performance. Studies have shown that vitamin D can increase muscle strength, power output, and even help with endurance. So if you want to take your workouts to the next level, ensure you’re getting enough vitamin D.

How Much Vitamin D3 Should You Take?

The daily recommended intake for vitamin D, as determined by the United States government, is 600 IUs. Most people don’t get anywhere near that amount through their diet alone, especially those on a vegan or plant-based diet. So taking supplemental vitamin D may be necessary to make up the difference.

What happens if you don’t meet your recommended intake? Quite a number of things, including:

Bone Issues

Vitamin D3 helps your body absorb calcium, which is essential for strong bones and teeth. If you don’t get enough vitamin D3, you may develop soft bones (osteomalacia) or thin, brittle bones (osteoporosis). You may also experience muscle weakness and pain, as well as an increased risk for falls and fractures.

Mood Swings

Vitamin D3 is important for regulating mood. Low levels of vitamin D3 have been linked to depression and increased risk of suicide. Seasonal Affective Disorder (SAD), a form of depression that occurs during the winter months, has been linked to low vitamin D3 levels. One study found that people with SAD who took a vitamin D3 supplement experienced improvements in their symptoms.

Memory Loss

Vitamin D3 is essential for maintaining cognitive function and preventing memory loss. Studies have shown that vitamin D3 deficiency is linked to poorer performance on cognitive tests and an increased risk of dementia. So, if you’re worried about memory loss, ensure you’re getting enough vitamin D3.

Fatigue

One common symptom of low vitamin D3 levels is fatigue. You may always feel tired, even if you get a full night’s sleep. Fatigue can make it hard to concentrate and make simple tasks seem daunting. If you’re constantly exhausted, it may be time to check your vitamin D3 levels.

Heart Problems

Vitamin D3 helps regulate calcium levels in the blood, and calcium is necessary for proper heart function. Without enough vitamin D3, your heart may not be able to pump blood effectively, which can lead to a variety of health problems. Some of these include high blood pressure, arrhythmias, and even heart failure.

Trouble Sleeping

If you’re not getting enough vitamin D3, you may have trouble sleeping. That’s because this vitamin helps regulate the sleep-wake cycle. Without enough vitamin D3, you may find it difficult to fall asleep and stay asleep. You may also feel more tired during the day.

Increased Risk Of Cancer

If you’re deficient in vitamin D3, you may be at an increased risk for cancer. That’s because this vitamin helps regulate cell growth and differentiation. Without enough vitamin D3, cells can grow out of control, leading to cancer. Additionally, vitamin D3 plays a role in the immune system, and a deficiency can weaken your body’s ability to fight off cancer cells.

Headaches

If you suffer from chronic headaches, it could be a sign that you have low vitamin D3 levels. Studies have shown that people with vitamin D deficiency are more likely to experience tension headaches and migraines.

If you are not getting enough vitamin D, your body may not be able to properly absorb calcium, which can lead to muscle cramps and tension headaches. A lack of vitamin D can also cause cluster headaches, which are severe and often accompanied by nausea and light sensitivity.

Final Thoughts

Everyone knows that vitamin D is an essential nutrient, but most people do not know that it comes in two forms—vitamin D2 and vitamin D3. So vitamin D3 is only a category of vitamin D. While both versions of the nutrient can help you achieve and maintain good health, there are slight differences between them in the way they work, their food sources, and usage dosages.

While both forms are essential for good health, vitamin D3 is more efficient and readily available for longer periods of time.

Vitamin D deficiency is a common problem, especially in those on a plant-based diet. However, supplements can come in handy. Failure to which may result in serious conditions like depression, lack of sleep, cancer, and heart problems, among others.

Vitamin D vs D3: What Are They?

What Is Vitamin D, Anyway?

Vitamin D vs D3 What’s The Difference?