What are the differences between vitamins D2 and D3?

What are the characteristics of vitamins D2 and D3? In which cases to take it? Focus on vitamins D2 and D3.

What is Vitamin D?

Vitamin D plays an essential role in the assimilation of calcium and phosphorus by the body. It is essential for its proper functioning and is soluble in fats. Vitamin D behaves like a hormone and can be stored in fat as well as the liver. It is then released according to the needs of the body.

In addition to its role in bone mineralization, vitamin D also contributes to the stimulation of innate immunity, improves muscle performance, reduces the risk of certain cancers and dementia.

About two-thirds of vitamin D is produced by the skin. The food absorbed takes care of providing the rest. It is recommended to use vitamin D supplementation during periods when sunlight is low, especially in winter. Vitamin D exists in different forms, including vitamin D2 and D3. It is common to think that vitamin D2 is of vegetable origin and that vitamin D3 is of animal origin. Yet vegetable vitamin D3 does exist. Certainly, vitamin D3 is present in oily fish or egg yolk, but it is also found in lichen.

What are the differences between vitamin D2 and D3?

Vitamin D3 or cholecalciferol is a fat-soluble vitamin. Its contribution is made exogenously through food and endogenously through exposure to the sun.

Vitamin D2 or ergocalciferol is present in small amounts in many foods such as cereals and mushrooms.

Vitamins D2 and D3 are metabolized in the liver to calcifediol. The latter passes into the kidneys and leads to the release of calcitriol which is the active form of vitamin D. Less stable than vitamin D3, vitamin D2 is more sensitive to humidity and heat. In addition, vitamin D3 would increase the level of calcitriol in the body more than vitamin D2. Doctors recommend vitamin D3 supplementation, because it is better assimilated by the body.

What are the benefits of vitamin D? 

Vitamin D is known for its role in healthy bones and teeth by helping to regulate the absorption of phosphorus and calcium in the body. It facilitates their absorption thus fixing these minerals on the bones and teeth. It helps to have strong bones and prevent fractures and osteoporosis.

A sufficient amount of vitamin D also ensures the proper functioning of the neuromuscular and immune systems.

Vitamin D is used to prevent rickets, a growth disorder characterized by a calcification defect in the skeleton.

Where to find vitamin D?

Vitamin D is found in small amounts in foods. Vitamin D2 is found in cereals and mushrooms while vitamin D3 is present in fatty fish and certain varieties of lichen.

Food does not fully cover vitamin D needs. It is therefore essential to expose yourself to the sun for about ten minutes each day. During the winter, the wavelength of ultraviolet rays does not allow the absorption of vitamin D by the skin. Vitamin D deficiency affects approximately 90% of the French population during this period. It is therefore recommended to resort to vitamin D supplementation.

Vitamin D is fat-soluble and stored by the body. There is therefore a risk of overdose. In excess, vitamin D can be toxic. It is therefore important to respect the prescribed doses so as not to exceed the threshold of 10,000 IU/d.