What is the Difference Between Vitamin D2 and D3?
Vitamin D is not just one vitamin. It has several vitamins that share similarities in their structure. Vitamin D2 and D3 are the most common vitamin types in your daily diet. While both help meet the body's vitamin requirement, they differ.
In this article, we will see the difference between vitamin D2 and vitamin D3.
What is Vitamin D2?
Vitamin D2, also known as ergocalciferol, helps the body absorb calcium. It is also used to treat hypoparathyroidism, rickets, and hypophosphatemia. People with a vitamin D allergy or a high vitamin D or calcium level should not consume this nutrient. Moreover, an overdose of ergocalciferol can cause severe or life-threatening adverse effects.
What is Vitamin D3?
Vitamin D3, also called cholecalciferol, is a supplement that helps absorb calcium from the body. Generally, vitamin D3 is used to treat vitamin D deficiency, osteomalacia, and other related disorders. Some cholecalciferol contains ingredients such as soybean oil, peanuts, aspartame, sugar or food dyes. Hence, make sure to consult a doctor before using the supplements if you have diabetes, phenylketonuria or allergies.
Key Differences Between Vitamin D2 vs Vitamin D3
Vitamin D2 and Vitamin D3 are two essential forms of vitamin D, each with unique sources and characteristics. Understanding their differences helps optimise dietary choices and supplementation for overall health and well-being.
The table below shows the main difference between vitamin D2 and D3:
| Category | Vitamin D2 | Vitamin D3 |
| Generic name | Ergocalciferol | Cholecalciferol |
| Brand name | Drisol, Calciferol, Calcidol | Dialyvite D3 Max, Decara |
| Made from | Wild mushrooms, fortified foods like cereal and milk products | Animal sources like fish oil, liver, egg yolks and fatty fish |
| Used in the form of | Oral capsules, tablets and liquid solution | Sublingual liquid solution, Oral capsules, tablets and liquid solution |
| Treatment for | Hypoparathyroidism, Hypophosphatemia and Rickets | Hypoparathyroidism and vitamin D deficiency |
| Synthesis | Produced by plants and fungi when exposed to UV radiation. | Synthesised in human skin when exposed to UVB radiation. |
| Bioavailability | Generally less bioavailable and less effective at raising blood levels of vitamin D compared to D3. | More bioavailable and more effective at increasing blood levels of vitamin D compared to D2. |
| Supplement | Often used in vegan or vegetarian supplements. | Commonly used in supplements, particularly those derived from animal sources. |
| Prescription | Less commonly prescribed. | More frequently prescribed, especially in high doses, for deficiency treatment. |
Additionally, vitamin D3 is used to prevent osteoporosis.
Now that you have the answer to your questions about “vitamin D2 vs. vitamin D3,” let’s examine the benefits of each nutrient.
Food Items Rich in Vitamin D2
Vitamin D2, or ergocalciferol, is found in some plant-based sources. While it's not as common in food as vitamin D3 (which is primarily found in animal sources), here are some plant-based foods that are good sources of vitamin D2:
| Food | Description |
| Mushroom | When exposed to sunlight or UV light, certain mushrooms, such as shiitake and maitake, can produce vitamin D2. Consuming these mushrooms can be a good way to get vitamin D2. |
| Fortified Foods | Some foods are fortified with vitamin D2, especially plant-based milk alternatives like soy, almond, and oat milk. Check the labels to see if the product has been fortified with vitamin D2. |
| Fortified Cereals | Certain breakfast cereals are also fortified with vitamin D2. Again, check the nutrition labels to see if the cereal you choose contains this nutrient. |
| Fortified Tofu | Some brands of tofu are fortified with vitamin D2. This can be a good option for vegans and vegetarians looking to increase their vitamin D intake. |
| Fortified Orange Juice | Similar to milk alternatives, some brands of orange juice are fortified with vitamin D2. Look for labels that specifically mention vitamin D fortification. |
Benefits of Vitamin D2
Vitamin D2, or ergocalciferol, is a vital nutrient found in certain plant-based sources. It is essential for various physiological functions, including bone health and immune regulation.
Here’s the detailed explanations of all the benefits that you can get by including vitamin D2 in your daily routine:
- Bone Health: Vitamin D2 is crucial in absorbing calcium and phosphorus, essential for maintaining strong and healthy bones. Adequate levels of vitamin D2 can help prevent conditions like osteoporosis and osteomalacia by ensuring proper bone mineralisation.
- Treatment of Rickets: Rickets is a bone disorder primarily caused by vitamin D deficiency, resulting in weak, soft bones in children. Vitamin D2 can help treat and prevent rickets by promoting proper bone development and mineralisation.
- Hypothyroidism Treatment: Some studies suggest vitamin D2 may support thyroid function and hormone regulation. In cases of hypothyroidism (underactive thyroid), supplementation with vitamin D2 may help improve thyroid hormone levels and alleviate symptoms.
- Hypophosphatemia Treatment: Ergocalciferol, known as hypophosphatemia, is also used to treat low phosphate levels in blood. Vitamin D2 helps restore normal phosphate levels, which are essential for various cellular processes by promoting phosphate absorption from the intestines.
- Immune System Support: Vitamin D2 has been associated with modulating immune function, potentially reducing the risk of autoimmune diseases and infections. Adequate levels of vitamin D2 help regulate immune responses and enhance the body's defence mechanisms against pathogens.
- Cancer Prevention: Some studies have indicated that vitamin D2 may have protective effects against certain types of cancer, including colorectal, breast, and prostate cancer. Vitamin D2 may help regulate cell growth and inhibit the proliferation of cancer cells.
- Muscle Function: Vitamin D2 is also important for muscle function and strength. Adequate levels of vitamin D2 may help reduce the risk of falls and fractures in older adults by supporting muscle integrity and balance.
Food Items Rich in Vitamin D3
Vitamin D3, called cholecalciferol, is primarily obtained from animal-based sources and is crucial for bone health and immune function.
| Food | Description |
| Fatty Fish | Salmon, mackerel, trout, tuna, and sardines are excellent sources of vitamin D3. Consuming these fish regularly can help boost your vitamin D levels. |
| Egg Yolk | The yolk of eggs contains vitamin D3, making eggs a good dietary source of this nutrient. |
| Liver | Beef liver and cod liver oil are rich in vitamin D3. However, liver should be consumed in moderation due to its high vitamin A content. |
| Fortified Food | Certain foods are fortified with vitamin D3, such as fortified dairy products (milk, yoghurt, cheese), orange juice, and breakfast cereals. |
| Cheese | Some types of cheese, particularly those made from fortified milk, can contain small amounts of vitamin D3. |
| Beef | While not as rich in vitamin D3 as fatty fish or liver, beef can contribute to your overall intake of this nutrient. |
| Mushroom | Certain varieties of mushrooms are exposed to ultraviolet (UV) light to increase their vitamin D content. These mushrooms can provide a plant-based source of vitamin D3. |
What are the Benefits of Vitamin D3?
Maintaining optimal levels of vitamin D3 through sunlight exposure, dietary sources, and supplements when necessary is essential for overall health and well-being.
Here’s the detailed explanations of all the benefits that you can get by including vitamin D3 in your daily routine:
- Bone and Muscle Health: Vitamin D3 is essential for calcium absorption, promoting strong bones and muscles. Adequate levels of vitamin D3 can help prevent osteoporosis, fractures, and muscle weakness.
- Immune System Support: Vitamin D3 is vital in regulating immune function, helping the body defend against infections, viruses, and other pathogens. It enhances the innate immune response and may reduce the risk of autoimmune diseases.
- Mood Regulation: Vitamin D3 has been linked to improved mood and mental well-being. Adequate levels of vitamin D3 may help alleviate symptoms of depression, anxiety, and seasonal affective disorder (SAD).
- Inflammation Reduction: Vitamin D3 possesses anti-inflammatory properties, which can help reduce inflammation throughout the body. Lowering inflammation levels may decrease the risk of chronic diseases like heart disease, diabetes, and certain cancers.
- Heart Health: Cholecalciferol supports cardiovascular health by regulating blood pressure, improving endothelial function, and reducing the risk of heart disease and stroke. It may also help lower triglyceride and LDL cholesterol levels.
- Cognitive Function: Some research suggests vitamin D3 may affect cognitive function and brain health. Adequate levels of vitamin D3 may reduce the risk of cognitive decline and improve memory and mental performance.
- Weight Management: Vitamin D3 has been associated with healthy weight management. Adequate levels of vitamin D3 may help regulate appetite, improve insulin sensitivity, and promote fat loss while preserving lean muscle mass.
- Bone Density Maintenance: Vitamin D3 is crucial for maintaining optimal bone density. Adequate levels of vitamin D3 can help prevent age-related bone loss, reducing the risk of fractures and osteoporosis.
- Fertility and Reproductive Health: Vitamin D3 may affect fertility and reproductive health. Adequate levels of vitamin D3 have been linked to improved fertility outcomes in both men and women and may support healthy pregnancy and fetal development.
What are the Symptoms of Vitamin D Deficiency?
Vitamin D deficiency can manifest in symptoms ranging from mild to severe. Some common signs and symptoms of vitamin D deficiency include:
- Fatigue and Weakness: Feeling tired and weary, even after adequate rest, is a common symptom of vitamin D deficiency.
- Bone and Muscle Pain: Vitamin D plays a crucial role in calcium absorption, so deficiency can weaken bones and muscles, causing pain and discomfort.
- Frequent Illnesses and Infections: Vitamin D is essential for a healthy immune system. Deficiency may increase susceptibility to infections, colds, and flu.
- Bone Loss and Osteoporosis: Severe and prolonged vitamin D deficiency can decrease bone density, increasing the risk of osteoporosis and fractures.
- Depression and Mood Changes: Low levels of vitamin D have been linked to depression, mood swings, and seasonal affective disorder (SAD), although more research is needed to establish a clear connection.
- Impaired Wound Healing: Vitamin D deficiency may impair the body's ability to heal wounds and injuries effectively.
- Hair Loss: Some studies suggest a potential link between vitamin D deficiency and hair loss, though more research is needed to confirm this association.
- Muscle Weakness: In addition to bone pain, vitamin D deficiency can lead to muscle weakness and contribute to conditions like fibromyalgia and chronic fatigue syndrome.
- Difficulty Concentrating: Vitamin D deficiency may impair cognitive function and lead to difficulty concentrating and memory problems.
- Increased Risk of Chronic Diseases: Low vitamin D levels have been associated with an increased risk of various chronic diseases, including cardiovascular disease, diabetes, autoimmune disorders, and certain cancers.
What are the Side Effects of Vitamin D?
Vitamin D toxicity is rare and usually occurs with extremely high doses of supplementation, typically well above the recommended daily allowance (RDA). Most cases of vitamin D toxicity are associated with overuse of supplements rather than dietary sources or sunlight exposure.
- Hypercalcemia: Vitamin D regulates calcium absorption, and excessive intake can lead to high calcium levels in the blood, a condition known as hypercalcemia. Symptoms may include nausea, vomiting, weakness, frequent urination, and kidney problems.
- Kidney Stones: High blood calcium levels resulting from vitamin D overdose can increase the risk of kidney stone formation.
- Digestive Issues: Some individuals may experience gastrointestinal symptoms such as nausea, vomiting, constipation, or diarrhoea with high doses of vitamin D supplements.
- Dehydration: Excessive vitamin D intake can lead to dehydration due to increased urine output caused by elevated calcium levels.
- Calcification of Soft Tissues: In rare cases, excessive vitamin D can lead to the abnormal deposition of calcium in soft tissues such as the heart, lungs, blood vessels, and kidneys, which can damage organs.
- Muscle Weakness: High calcium levels resulting from vitamin D toxicity can lead to muscle weakness and may exacerbate conditions like sarcopenia.
- Heart Rhythm Abnormalities: In severe cases, vitamin D toxicity can lead to irregular heart rhythms (arrhythmias), which may be life-threatening.
- Bone Loss: Paradoxically, excessive vitamin D intake can lead to increased bone resorption and loss, particularly if it results in hypercalcemia.
The information provides details about the difference between vitamin D2 and D3. Vitamin D2 and D3 are the most common dietary forms of vitamins. Eat plenty of vitamin-rich foods or spend some hours under the sun, as these are some of the best sources of vitamin D. Furthermore, you should only consume excessive amounts of vitamin D2 and D3 supplements with a doctor's prescription.
FAQs about Vitamin D2 and Vitamin D3
What are the side effects of vitamin D3?
The side effects of vitamin D3 include chest pain, shortness of breath and growth problems for children.
What are some of the early symptoms of vitamin D deficiency?
Some symptoms of vitamin D deficiency are weakness, metallic taste in the mouth, bone or muscle pain, weight loss, nausea, constipation and vomiting.
Can you take vitamin D2 without food?
Yes, vitamin D2 can be taken with or without food. However, taking it with a meal that contains healthy fats may enhance its absorption.
How much vitamin D2 is required per day?
The recommended daily allowance (RDA) for vitamin D2 varies depending on age, sex, and health status. Generally, adults need around 600-800 IU (International Units) of vitamin D daily, but specific recommendations should be discussed with a healthcare professional.
Is it OK to take vitamin D2 every day?
Taking vitamin D2 daily can be beneficial, especially if you have low levels or are at risk of deficiency. However, following dosage recommendations and consult with a healthcare professional is important, as excessive intake can lead to side effects.
How does vitamin D2 affect your body?
Vitamin D2 is crucial in bone health, immune function, and various physiological processes. It helps regulate calcium absorption, supports immune responses, and improves overall well-being.
What is the standard range for vitamin D2?
The standard range for vitamin D2 levels in the blood is typically measured in nanograms per millilitre (ng/mL) or nanomoles per litre (nmol/L). Optimal levels may vary, but levels above 20 ng/mL are generally considered sufficient.
Which vegetables have vitamin D2?
Certain mushrooms, particularly shiitake and maitake mushrooms, are natural sources of vitamin D2. However, other vegetables typically contain minimal amounts of vitamin D2 unless fortified.
How much vitamin D2 is too much?
Excessive intake of vitamin D2 can lead to toxicity, resulting in symptoms such as hypercalcemia (high levels of calcium in the blood), kidney stones, and other adverse effects. It's important to follow dosage recommendations and avoid exceeding safe limits.
What happens to your body when you take vitamin D3 every day?
Taking vitamin D3 daily can help maintain optimal levels in the body, supporting bone health, immune function, mood regulation, and overall well-being. However, excessive intake can lead to side effects, so following recommended dosages is essential.
How many vitamin D3 supplements are needed per day?
The recommended dosage of vitamin D3 supplements varies depending on age, sex, and individual health status. Typically, adults may need around 600-800 IU per day, but specific recommendations should be discussed with a healthcare professional.
What should you avoid when taking vitamin D3?
When taking vitamin D3 supplements, avoiding excessive sun exposure is essential, as this can lead to sunburn and skin damage. Additionally, it's important to avoid taking vitamin D3 supplements over recommended dosages to prevent toxicity.
What are the safe limits of vitamin D3?
The safe limits of vitamin D3 intake depend on age, sex, and individual health status. Generally, doses up to 4,000 IU per day are considered safe for most adults, but specific recommendations should be discussed with a healthcare professional.