Differences In Vitamin D2 Or D3, Which Is Right For Body Needs?

Illustration of women drinking vitamins (Photo: Freepik/jcomp)

JAKARTA - Vitamin D is known to be important for bone health, muscle, immune function, heart health, to mood. However, many people do not know that the term vitamin D actually covers two types, namely vitamin D2 and vitamin D3.

Reporting from the Verywell Health page, health researchers say vitamin D is a general term that refers to two main forms, namely vitamin D2 and vitamin D3. Both have similar health benefits, but come from different sources and have slightly different molecular structures.

Vitamin D2

Vitamin D2, or ergocalsiferol, comes from mushrooms, yeast, as well as certified foods such as vegetable milk, wholemars, and orange juice. This vitamin is also available in the form of capsule supplements, suction tablets (sublinguals), and droplet liquids.

After consuming, vitamin D2 is absorbed in the small intestine, then processed by the liver and kidneys until it turns into an active form, namely calsitriol, which the body can use to support health.

Vitamin D3

Vitamin D3, or collekalciferol, is naturally produced by skin when exposed to the sun. In addition, D3 is also found in animal foods such as fatty fish (salmons, taruts, makarel), egg yolk, cow liver, and certified dairy products.

"After the skin is exposed to sunlight, the body turns it into vitamin D3. Then, the liver and kidneys will process it into calsitriols, an active form of vitamin D which is important for the health of the body," the health report wrote.

Why Does The Body Need Both?

Although the structure is different, both D2 and D3 eventually turn the body into calsitriols. Its function is very vital, especially to absorb calcium and phosphorus that maintains density and bone strength. In addition, vitamin D also plays a role in:

- Support the immune system against viruses and bacteria

- Maintain the health of the heart and blood vessels

- Regulate blood sugar levels

- Supports brain function and mood

- Reduce the risk of osteoporosis and certain cancers

Risk Of Vitamin D Shortage

Lack of vitamin D is quite common, especially in people who are rarely exposed to sunlight, have darker skin, or suffer from diseases that interfere with vitamin absorption.

Symptoms are easily tired, muscle and bone pain, mood swings including depression, and children experience rafting, namely weak and curved bones.

The study also linked vitamin D deficiency to an increased risk of respiratory infection, obesity, type 2 diabetes, to heart disease.

Which Is Better, D2 Or D3?

Both forms of vitamin D are equally beneficial, but studies show that vitamin D3 is easier for the body to absorb and more effective at maintaining vitamin D levels in the blood than D2.

"Vitamin D3 tends to be superior in helping to keep vitamin D levels stable. In fact, research shows that D3 also has more effect on gene regulation related to immune function," said nutritionists.

Supplement can be a solution for those who rarely get sun exposure. However, excessive consumption should be avoided because vitamin D is fat-soluble and can accumulate in the body, causing vitamin D toxicity. Symptoms include nausea, weakness, loss of appetite, to heart rhythm disorders due to calcium levels that are too high.

Best Way To Get Vitamin D

- Sunlight: Enough 10'15 minutes a few times a week without sunscreen can help the body produce vitamin D.

- Food: fatty fish, egg yolk, liver, and fortification foods.

- Supplement: Useful to those who find it difficult to get enough vitamin D from the sun or food.

Research says the choice between vitamin D2 and D3 depends on personal needs. However, many evidences suggest that D3 is more effective at maintaining health in the long term.