You're likely aware of the importance of Vitamin D in maintaining our overall health and wellbeing. You may already know that sunlight exposure and dietary sources contribute to its production. If you suspect you're not getting enough Vitamin D, you may be curious about the distinction between Vitamin D and Vitamin D3.
Whatever the reason, whether you’re just curious or looking to better understand your options, let’s break down the basics of this vitamin and explore whether 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 that plays an important role in maintaining bone health by supporting calcium absorption. It also helps maintain muscle function.
In the body, Vitamin D undergoes a conversion process in the liver and kidneys to form its active form.
Vitamin D is a general term used to describe a group of related compounds, primarily:
- Vitamin D2 (ergocalciferol)
- Vitamin D3 (cholecalciferol)
What is Vitamin D3?
Vitamin D3, also known as cholecalciferol, is a form of Vitamin D that is produced in the skin when it is exposed to sunlight.
It is also found in animal based foods such as:
- Fatty fish (e.g. salmon, tuna)
- Cod liver oil
- Egg yolks
- Liver
Unlike Vitamin D2, Vitamin D3 can be produced by the human body — in fact, it’s the one of the few vitamins our bodies can manufacture. However, we need to get enough sun exposure for our bodies to do this.
Whats the The difference between Vitamin D3 & Vitamin D
Vitamin D is the umbrella term used to describe multiple forms of the vitamin, including Vitamin D2 and Vitamin D3.
Vitamin D3 is simply one specific form of Vitamin D.
Vitamin D2 is typically derived from plant sources such as mushrooms exposed to ultraviolet light and is often used in fortified foods like:
- Milk
- Breakfast cereals
- Orange juice
Both forms contribute to overall Vitamin D levels in the body.
Some research suggests that Vitamin D3 may be more effective at maintaining Vitamin D levels over time, however both forms can be used to support adequate intake.
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 Happens if You Don’t Get Enough Vitamin D?
If you don’t get enough Vitamin D from your environment or diet, low levels may affect bone health and muscle function over time.
Some people may experience:
- Fatigue
- Muscle weakness
- General aches or discomfort
Severely low levels can impact bone health, and this should be assessed by a healthcare professional.
Research is ongoing into broader roles of Vitamin D in health, however these areas are still being explored.
Vitamin D Supplementation Options
If sun exposure or dietary intake is limited, supplementation may be a convenient option.
Vitamin D supplements can help:
- Maintain bone health
- Support calcium absorption
- Maintain muscle function
When choosing a supplement, consider dosage, form, and suitability for your individual needs.
Explore our Vitamin D and bone health range to find an option that suits your lifestyle.
Key Takeaway
Vitamin D and Vitamin D3 are not exactly the same, but they are closely related.
Vitamin D is the general term for a group of compounds, while Vitamin D3 is a specific form that your body can produce through sunlight exposure.
Both forms contribute to maintaining adequate Vitamin D levels, which are important for bone health and muscle function.
This information is for general health education only and is not intended to replace advice from your healthcare professional. If you have concerns about your health or nutrient intake, seek personalised advice from a qualified practitioner. Always read the label and follow directions for use.
References
- National Institutes of Health (NIH). Vitamin D Fact Sheet for Health Professionals
- Holick MF. Vitamin D deficiency. New England Journal of Medicine
- Tripkovic L et al. Comparison of Vitamin D2 and D3 supplementation. American Journal of Clinical Nutrition
- Australian Government NHMRC. Nutrient Reference Values for Australia and New Zealand
- Institute of Medicine. Dietary Reference Intakes for Calcium and Vitamin D
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