Hey there! Let’s chat about vitamin D, the superstar nutrient your body needs to absorb calcium, fend off infections, and keep your muscles moving.

So, how do you get this amazing vitamin? Your skin makes it when you soak up some sunshine, and it’s also found in some foods or added to others. If you’re not getting enough from the sun or your diet, supplements can be a great boost.

Now, there are two main types of vitamin D you’ll find in foods and supplements: vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). Both do the job of raising your vitamin D levels, but vitamin D3 might just give you a bit more bang for your buck and keep those levels up for longer compared to D2. There’s also an active form called calcitriol, but you’d need a prescription for that.

Ever heard of 25(OH)D3? It’s super potent—about three to five times stronger than D3—but you won’t find it in supplements just yet.

How Does Vitamin D Get Made?

When your skin meets sunlight, it converts a substance called 7-dehydrocholesterol into vitamin D3. Your liver and kidneys then get to work turning it into the form your body can use.

Vitamin D2 and D3 are made in different ways:

• Vitamin D2: Created by UV light hitting ergosterol in yeast. Perfect if you’re vegan or vegetarian.
• Vitamin D3: Made from 7-dehydrocholesterol derived from lanolin (sheep wool) or lichen (vegan-friendly).

Both need to be converted in your body into the active form of vitamin D, calcitriol, through two steps—first in the liver, then in the kidneys.

What About Food?

Vitamin D naturally shows up in a few foods, but many are fortified with it. You’ll find small amounts of vitamin D3 in beef, salmon, cheese, eggs, and liver. Many milks and cereals are fortified with D3 too. As for vitamin D2, mushrooms are your go-to, though the amount can vary.

Which Is Better: D2 or D3?

Both vitamin D2 and D3 get absorbed well and can treat conditions like rickets caused by low vitamin D. However, D3 tends to raise and maintain vitamin D levels better and longer than D2. For most people, it’s more about taking a form of vitamin D than which form is better.

Do I Need a Prescription?

You can easily find both D2 and D3 over the counter in various strengths. They come as capsules, liquids, and sometimes mixed with other vitamins. Higher doses or injectables require a prescription from your doctor.

Any Side Effects?

Generally, side effects are rare if you stick to the recommended doses. You might notice a metallic taste or an upset stomach if you’re sensitive. However, high doses can cause issues like nausea, excessive thirst, and muscle weakness. If you experience these, it might mean you’ve had too much.

Is Too Much Vitamin D Harmful?

Yes, it can be! Too much vitamin D can lead to too much calcium in your body, causing symptoms like nausea, vomiting, confusion, and even kidney stones. Adults should avoid taking more than 100 mcg (4,000 IU) daily unless advised otherwise by a healthcare professional. Kids have different limits, so check with their doctor.

Should I Take Vitamin D Daily?

If you’re not getting enough from the sun or diet, taking a daily vitamin D supplement can be beneficial, especially from September to March. Pregnant or breastfeeding? Daily vitamin D is usually recommended during these months.

Always check with your healthcare provider to find out what’s right for you based on your health and age. They’ll help you figure out the ideal amount of vitamin D to stay healthy and happy!

Hope that clears things up! 🌞

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