You're likely aware of the significance of Vitamin D in maintaining our overall health and well-being. You may already know that sunlight exposure and dietary sources contribute to its production. If you suspect you're experiencing symptoms of Vitamin D deficiency and wish to increase your intake for better overall health, you may be curious about the distinction between Vitamin D and Vitamin D3.
Whatever the reason, whether you’re just curious or want to explore how they can improve your health, let’s break down the basics of this vitamin and learn more if Vitamin D and D3 are the same and what they can do for you.
What is Vitamin D?
Vitamin D is a fat-soluble vitamin essential for our bone health since this vitamin helps our bodies absorb calcium more efficiently. It maintains hormonal function, promotes cell growth, reduces inflammation, metabolises glucose and supports a healthy immune system. It’s metabolised by a process where our liver and kidneys convert the vitamin into a hormone that will then be activated and used by our bodies.
Vitamin D is the name given to several chemical forms that work the same way in our system — Vitamin D2 (ergocalciferol) and Vitamin D3 (cholecalciferol) are different types derived from various sources.
What is Vitamin D3?
Vitamin D3, or cholecalciferol, is the name for a type of Vitamin D that is made by the body when sunlight hits our skin and is also found in animal sources like fatty fish (salmon, tuna or cod liver oil), egg yolks, liver and other animal organs. Unlike Vitamin D2, Vitamin D3 can be produced by the human body — in fact, it’s the only one of the 13 essential vitamins our bodies can manufacture. However, we need to get enough sun exposure for our bodies to do this.
The difference between Vitamin D3 & Vitamin D
Although there are technical and scientific distinctions between Vitamin D3 and Vitamin D, which also encompasses Vitamin D2, it's important to note that all Vitamin D falls under the category of Vitamin D. However, not all Vitamin D is specifically Vitamin D3. If this seems a bit confusing, keep in mind that the differences between the two are not significant when it comes to reaping health benefits.
Vitamin D2, the other name we label Vitamin D, is found in plant sources like wild mushrooms and is also often added to processed food products to fortify them, like milk, some breakfast cereals and orange juice. It’s created when certain plants are exposed to ultraviolet light.
Is one form of Vitamin D better than another?
With all this talk of the difference between different forms of Vitamin D, you may be wondering whether one is preferable to the other. The short answer is no.
Both will help you maintain your Vitamin D levels and give you all the benefits this essential vitamin can provide. Sunshine is probably the cheapest way to make Vitamin D in your system, but we sometimes can’t find enough time in our busy lives to get enough of it.
For some people, they may not be able to absorb enough Vitamin D through this source even if they’re in the sun a lot as part of their lifestyle — and in Australia, there are unpleasant side effects to prolonged sun exposure and sun damage that you may also want to avoid. Animal sources may be appropriate for some, but if you’re a vegetarian, vegan, or prefer plant sources, they are also a great way to get your required D intake.
The main issue isn’t where you get your Vitamin D; it's to ensure you’re getting enough to avoid a deficiency, which can cause many unpleasant symptoms.
What are the symptoms of a Vitamin D deficiency?
If you don’t get enough Vitamin D from your environment or diet, you may develop a deficiency that can result in several health problems. Symptoms of a Vitamin D deficiency include:
- Bone softening (Osteomalacia)
- Osteoporosis (if calcium intake is inadequate)
- Fatigue
- Bone pain
- Muscle weakness
Although the evidence is inconclusive, scientists are also looking at the effects prolonged or chronic Vitamin D deficiency can lead to with the heart, autoimmune response, neurological function, infections and other health conditions.
If you are concerned you’re not getting enough Vitamin D in your diet, or you’re experiencing bone pain, bone fragility, muscle pain or other symptoms (especially if you’re a senior), you may want to supplement to help you get your daily dose of Vitamin D and or calcium if dietary intake is inadequate.
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