There are 2 types of D Vitamin, and when it comes to a deficiency, vitamin D2 is not usually the problem.
You are most likely getting enough D2 because it is found in a wide variety of plant-based foods and is widely sold over the counter as ‘just’ Vitamin D.
On the other hand, vitamin D3 is a lot harder to source and has much more beneficial effects.
We can produce D3 naturally with the aid of sunlight; most people will find they have some deficiency.
Below I have highlighted the important bits for you, just in case your schedule is tight.
Click the link you want to start with or, by all means, continue.
- Vitamin D Deficiency Symptoms.
- Vitamin D3 & Chronic Bone Disease
- Vitamin D2 & D3 Their Roles
- Vitamin D2 (ergocalciferol) A Closer Look
- Vitamin D3 (cholecalciferol-alfa-calciol) A Closer Look
- I’m sure You Will Agree
Why is Vitamin D3 Deficiency So Common?
Many people, including myself, are unable to absorb vitamin D3 from food leading to a deficiency.
At-risk groups include those who live in colder climates or have darker skin tones.
The elderly, and those that have pre-existing or underlying health conditions.
Vegetarians and vegans because vitamin D3 can only be sourced via animal products.
If you fall into the latter category, you will seriously struggle to get enough D3 from diet alone.
Vitamin D Deficiency
A vitamin D3 deficiency, if left unchecked over time, will have a detrimental impact on your immune system and overall physical and mental well-being.
Over the years, it has become increasingly clear that vitamin D plays various roles in regulating optimal brain health, both during brain development and the nervous system throughout our lives.
Recent research suggests that vitamin D3 is also associated with an increased risk of various types of common cancers, diabetes, autoimmune diseases, hypertension, stroke, infectious diseases, and psychiatric illness.
Vitamin D3 & Chronic Bone Disease
Rickets usually only affects infants and children. This condition is easily recognized by their misshaped or “bowed legs”.
Osteomalacia’s condition is the adult form of Rickets that can develop, causing bone and muscle pain.
Osteoporosis is also a chronic bone disease caused by a lack of vitamin D3 over a very long time.
It results in bone thinning accompanied by bone density loss, making bones fragile that fracture and break easily.
This is why any deficiency of vitamin D3 deficiency that has affected bones tends to affect most people later on in life.
Vitamin D2 & D3 Their Roles
Both the D vitamins are fat-soluble, meaning that they are stored in the body’s fat deposits for later use.
Vitamin D3 is vital to the development and maintenance of your immune system.
It assists in keeping inflammation under control and your nervous system working properly.
It also plays a major role in cell growth and regeneration, bone and teeth development, muscle, skin, hair, and nails.
Vitamin D3 helps maintain normal blood levels of calcium and phosphorus, strengthening and helping the development of teeth and bones.
Any deficiency once converted and released into your bloodstream makes it near impossible for you to absorb all the calcium and phosphorous your body needs.
Both of the D vitamins are processed in the body by your liver and kidneys. Studies have shown that taking vitamin D3 supplements lead to much higher vitamin D stores in your body.
Vitamin D2 (ergocalciferol) A Closer Look
Vitamin D2 is easily obtained from plant sources, as well as fortified foods. Most people will find they are not deficient in vitamin D2.
Best Food Source
- fortified soy, almond, and rice milk
- fortified cereals
- orange juice.
Vitamin D3 (cholecalciferol-alfa-calciol) A Closer Look
Unlike vitamin D2, vitamin D3 is produced naturally by your body with the sun’s ultraviolet rays’ aid.
Known as the “Sunshine Vitamin”, it is, in fact, a hormone because it is produced naturally by your body.
Not having access to sunshine all year round or not spending enough time out in it means you will already have a significant shortfall.
A vitamin D3 deficiency, if left unchecked over time, will have a detrimental impact on your body and your immune system.
Best Food Source
The only plant source that can produce Vitamin D3 are mushrooms and only if they have been grown under UV lights to mimic those of the Sun.
- fatty fish such a mackerel, sardines, tuna
- egg yolk
- pork chops
- cod liver oil
- fortified cereals
- fortified margarine
All are fantastic sources of vitamin D3.
I’m sure You Will Agree
Ensuring you are getting enough vitamin of D vitamins, especially D3, is extremely important.
Clinical studies have shown that vitamin D3 is the more ‘superior’ D vitamin proving that it is twice as effective in all its roles and processes than vitamin D2.
D3 contributes to the success of long-term, physical and mental health.
Making sure you are getting enough and the correct amount needed daily has to be a priority.
For more info on vitamin D3, please see:
I hope you find these links informative and useful, so until next time,
Stay Save, Stay Healthy, Stay Strong
*Please note the information contained in this post is intended for general information and should not be used as a substitute for healthcare professionals’ individual expertise and judgment.