Like other vitamins, vitamin D is essential for good health, but only in small amounts. Unlike other vitamins, it does not occur naturally in food but it can be made in the body. Most people know that people use sunlight to make vitamin D, the “sunshine vitamin”. However, modern people do not get much sunlight, so they run out of vitamins over the counter, often confused about what to buy.
Our body makes vitamin D3, and cholecalciferol. In the complementary counter, you can choose from D3 or D2. Vitamin D2 is ergocalciferol, which is slightly different from D3 but behaves similarly in the body. D3 is a bit more powerful.
The main difference between the two supplements is how they are made. D3 comes from animal sources, although it can be made from lichen. D2 is obtained from plant sources. If you are a vegetarian or non-vegetarian, you may want to read the labels closely.
Vitamin D is fat-soluble (absorbed with fats) but does not need to be taken with oily foods. You can get vitamin D from food. In the United States, many foods, such as soy, nuts, and oat milk, are protected with vitamin D. Some foods contain vitamin D in their natural state.
Why your need vitamin D3
Authorities do not agree on how much vitamin D the body needs. In the United States, the daily value (DV) of vitamin D is set at 800 international units (IU).
It is important not to take too much vitamin D, but it can be fatal, leading to symptoms ranging from nausea to bone pain and kidney stones.
Vitamin D deficiency can have serious consequences for the body.
Vitamin D is important for these reasons:
Bone health
Doctors discovered vitamin D while they were studying rickets, a bone disorder in children. Rickets is rare today, but vitamin D is still needed for bone health. This is especially important for women past menopause, who are at risk of osteoporosis. Vitamin D is used for a more severe bone condition called osteomalacia (bone softening). Vitamin D allows the body to absorb calcium. In addition to vitamin D, the body uses a small percentage of calcium in the diet.
Anti-cancer properties
High levels of vitamin D in the blood are associated with lower levels of some cancers, including colorectal, prostate, and pancreatic. In animal studies, vitamin D was associated with lower tumors and slower growth of tumors. Clinical trials in humans suggest that vitamin D may not prevent cancer but may slow its progression.
Brain health
Different types of dementia, including Alzheimer’s disease, can cause low levels of vitamin D. Animal studies and cell studies have shown a connection, but clinical trial results have been mixed. More research is needed.
Foods With Vitamin D3
Keep in mind that vitamin D2 is mainly found in plants, and D3 comes mainly from animals. Mushrooms, especially when exposed to UV light, are a rich source of vitamin D, but most contain D2 along with D3.
When listing the amount of vitamin D in food, most sources do not distinguish between vitamin D2 and D3. Some foods will contain a mixture of both forms. The following foods are rich in vitamin D, and since they are animal sources, they are essentially D3:
Rainbow trout, farmed
Just 3 ounces of rainbow trout delivers 645 IU for 81% of DV. It is also rich in heart-healthy omega-3 fatty acids.
Sockeye salmon
570 IU from Sockeye salmon trout and slightly less than 71% of DV. Salmon may contain mercury, but some authorities say that the benefits of salmon outweigh the risks, especially when eating sparingly.
Sardines
A typical serving of sardines, which is about one can, will provide about 200 IU. Sardines provide other nutrients such as vitamin B12 and omega-3s.
Eggs
With 44 IU and 6% DV, the vitamin D in an egg is almost the same as in two sardines. Cholesterol content makes loading on eggs unnecessary.
Beef liver
Some people love the liver. Some people hate it but it packs a lot of nutrients including plenty of protein, iron, and vitamin A. Like eggs it is also quite high in cholesterol. Vitamin D in a 3-ounce liver is 42 IU for 5% DV.
FAQ
Which is better vitamin D or vitamin D3?
Both supplements are commonly used for vitamin D supplementation. Studies have shown that vitamin D3 supplements may be superior in raising the body's vitamin D stores.
Can I take vitamin D3 everyday?
Mayo Clinic recommends that adults get at least the RDA of 600 IU. However, 1,000 to 2,000 IU per day of vitamin D from a supplement is generally safe, should help people achieve an adequate blood level of vitamin D, and may have additional health benefits.
