Some foods are naturally rich in vitamin D3. The best sources are fatty fish and fish liver oil meat. Egg yolks, cheese, and beef are found in small amounts in the liver. Certain mushrooms contain some vitamin D2; Also, some commercially sold mushrooms contain high levels of D2 due to exposure to high levels of ultraviolet light. Many foods and supplements are protected with vitamin D, such as dairy products and cereals.
Foods With Vitamin D2
- Cod liver oil
- Tuna fish
- Orange juice preserved with vitamin D.
- Dairy and plant milk is protected with vitamin D.
- Beef liver
- Egg yolk
- Vitamin D supplement
What is the difference between vitamin D3 and vitamin D2 supplements?
If you purchase vitamin D supplements, you will see two different forms: vitamin D2 and vitamin D3. Vitamin D2 is made from plants and is found in fortified foods and some supplements.
Vitamin D3 is produced naturally in the human body and is found in animal foods. There is debate as to whether vitamin D3 “cholecalciferol” is better than vitamin D2 “ergocalciferol” in raising blood levels.
A meta-analysis of randomized controlled trials comparing the effects of vitamin D2 and D3 supplements on blood levels showed that D3 supplements tended to further increase blood concentrations of vitamins and maintain these levels longer than D-2.
Some experts refer to vitamin D3 as a desirable form of naturally occurring body product and are found in most naturally occurring foods.
How quickly does vitamin D2 work?
Simply adding an over-the-counter vitamin D supplement can make improvements in just three to four months' time. Vitamin D with a strength of 2000 international units daily is the recommended dose for most adults.