When it comes to increasing the levels of vitamin D in the body, research has shown that vitamin D3 is better for you than vitamin D2.
To increase its level Vitamin D In the body, studies have shown that vitamin D3 is better for you than vitamin D2. Reasons why Vitamin D3 is higher than Vitamin D2 include:
- Vitamin D3 is produced naturally The human bodyWhere vitamin D2 cannot be made by the body.
- The active form of vitamin D3 supplement has been shown to provide high doses Vitamin D (Called 25-hydroxyvitamin D or calcifediol) in the blood.
- Vitamin D3 helps maintain high levels of active form Vitamin D (25-Hydroxy Vitamin D) Longer than Vitamin D2.
What to know about vitamin D supplements
Vitamin D is a family of fat-soluble Vitamins That body is found in fortified foods, sun exposure and Over-the-counter And determined Supplementary part. Although most people do not get enough vitamin D. Food Alone, you should not take vitamin D. Supplementary part Don’t talk to your doctor first.
Vitamin D in any form is biologically inactive and before activation there are two chemical changes (hydroxylation) in the body:
- The first change occurs LiverWhich converts vitamin D to 25-hydroxyvitamin D [25(OH)D]Also called “calcifediol”.
- The second mutation occurs in the kidneys and forms the physiologically active 1,25-dihydroxyvitamin D. [1,25(OH)2D]Say “Calcitriol“
- Whether you take vitamin D2 or D3 supplements, both are eventually converted to 25-hydroxyvitamin D in the body [25(OH)D].
Vitamin D supplements may contain vitamin D2 (called ergocalciferol), D3 (which is called cholecalciferol), Or both. D3 is found mainly in animal sources, such as fish oil, liver and egg yolks, whereas D2 is found in plant sources (mushrooms and fortified foods). The FDA recommends using vitamin D3 for food fortification (milk, cheese, butter) over D2.
How much vitamin D should you have every day?
|0 to 12 months||10 mcg (400 international units or IU)||10 mcg (400 IU)|
|1 to 13 years||15 mcg (600 IU)||15 mcg (600 IU)|
|14 to 18 years||15 mcg (600 IU)||15 mcg (600 IU)||15 mcg (600 IU)||15 mcg (600 IU)|
|19 to 50 years||15 mcg (600 IU)||15 mcg (600 IU)||15 mcg (600 IU)||15 mcg (600 IU)|
|51 to 70 years||15 mcg (600 IU)||15 mcg (600 IU)|
|Over 70 years old||20 mcg (800 IU)||20 mcg (800 IU)|
Whether you take a D2 or D3 supplement, a serum concentration of 25 (OH) D is currently the main indicator of vitamin D levels. Performed 1,25 (OH) 2D is usually not a good indicator of vitamin D levels because:
- It has a short half-life which is measured in hours.
- Its serum levels are variable and depend on the levels of parathyroid hormone in the blood as well as calcium and phosphate.
- Levels of 1,25 (OH) 2D usually do not decrease unless severe Vitamin D deficiency.
|nmol / L||ng / mL||Health indications|
|Less than 30||Less than 12||Associated with severe vitamin D deficiency|
|Less than 30 to 50||Less than 12 to 20||Vitamin D deficiency|
|Less than or equal to 50||Less than or equal to 20||Adequate levels|
|More than 125||More than 50||Toxic levels|
Can too much vitamin D intake be harmful?
Safe high doses of vitamin D 100 mcg per day (4000 IU per day).
Excessive vitamin D intake carries risks such as:
- Feeling sick And Vomiting
- Increases the level of calcium in the blood
- Calcinosis (the accumulation of calcium crystals in soft tissues, such as the kidneys, HeartOr Respiratory system)
- Organ dysfunction
- Toxicity (high risk of taking vitamin D supplements instead of food)
Excessive sun exposure does not cause vitamin D toxicity. However, too much sun exposure can damage the skin and increase the risk Skin cancer.
Does vitamin D have anti-cancer properties?
Effects of vitamin D supplements Cancer This may be due to the physical chemical effects of vitamin D on immune cell function and its hormone-like effects on cells. However, the following factors are unknown:
- Suitable dose for vitamin D. Cancer prevention
- At what age should supplementation begin? Cancer Resistance
- How long do you take vitamins to see the potential benefits?
- Whether there is any potential drug-vitamin D interaction
Many epidemiological studies have shown that high intake of vitamin D or low blood levels is associated with reduced risk of colorectal and breast cancer. However, other studies have shown that these results are inconclusive. Research on large populations is needed to confirm these results.
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Medical has been reviewed 4/12/2022
Image Source: iStock Image
National Institute of Health. Vitamin D https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
National Institute of Health. Vitamin D and cancer prevention. https://www.cancer.gov/about-cancer/causes-prevention/risk/diet/vitamin-d-fact-sheet
Harvard TH Chan. Vitamin D https://www.hsph.harvard.edu/nutritionsource/vitamin-d/