Vitamin D, D2, or D3: What's the Difference and Which Is the Best?
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Leesduur: 3 min
There are different forms of vitamin D. For example, there's vitamin D3 and vitamin D2. But what's the difference between these types?
In this article, I explain the difference between vitamin D, D2, and D3, which one is best for your health, and why it's important to make the right choice.
I also provide a handy overview of where you can find vitamin D in your diet.
Vitamin D3 is more effective and better absorbed than D2, which is important for a healthy vitamin D status.
Sunlight and animal foods (oily fish, eggs, organ meats) provide the most effective source of vitamin D3.
D2 from mushrooms is less effective, so supplementation with D3 is often essential, especially during periods with little sun.
What is vitamin D?
Vitamin D is a collective name for a group of fat-soluble vitamins that play an important role in your health.
When we talk about vitamin D deficiency, we mean that the concentration of vitamin D in your blood is too low.
In the Netherlands, a large number of people have a vitamin D deficiency, mainly because we are not sufficiently exposed to sunlight and the sun's rays in our country are often not strong enough during the autumn and winter months to produce sufficient vitamin D.
That is why it is important to maintain your vitamin D level with vitamin D-rich food and/or a vitamin D supplement.
What is the difference between vitamin D2 and vitamin D3?
In nature, vitamin D occurs in two forms: D2 and D3.
The main difference between vitamin D2 and D3 is their effectiveness . Vitamin D3 is much better absorbed and more effective at increasing your vitamin D levels than D2.
This is because D3 is converted into the active form of vitamin D in your body more quickly and efficiently, while D2 is converted less well. (1) (2)
There's also a difference in origin . Vitamin D2 comes primarily from plant sources, such as mushrooms, while D3 is found primarily in animal foods, such as oily fish, organ meats, and eggs.
Vitamin D2 (ergocalciferol)
- Primarily from plant sources - Such as mushrooms exposed to UV light
- Is less well absorbed and stored by your body than D3 - This makes it less suitable for increasing your vitamin D level
Vitamin D3 (cholecalciferol)
- The most effective form of vitamin D - Most commonly found in animal products, such as oily fish, eggs, and liver.
- The form your body produces through the sun
- Optimally absorbed and stored by your body - Making it the most effective choice for replenishing your vitamin D supply
What foods contain vitamin D? (D2 or D3)
The difference in vitamin D therefore lies in the source of the vitamin.
The best source is sunlight, followed by animal foods and supplements (D3). Lastly, vitamin D comes from plant sources (D2).
This is where you can find vitamin D2 and D3:
Vitamin D3 is found in...
Vitamin D3 is mainly found in animal products, but also in certain types of algae.
- Diet - D3 is mainly found in oily fish, eggs, organ meats and red meat.
- Supplements - D3 for nutritional supplements is often extracted from sheep's wool fat or from algae (vegan).
- Body - The body produces vitamin D3 itself with the help of UVB radiation (found in sunlight).
Vitamin D2 is found in...
Vitamin D2 is mainly found in plants and mushrooms, but its absorption is less efficient than D3 and the amounts are usually not significant enough to replenish a deficiency.
- Food - D2 can be found in mushrooms and yeasts.
- Supplements - D2 for supplements is often extracted from mushrooms. However, vegan D3 from algae is a better option.
- Body - the body doesn't produce D2 itself. But it can convert it into the active form of vitamin D.
Ebrina van der Bijl
Ebrina is a nutritionist with a deep commitment to healthy eating and a sustainable lifestyle, based in beautiful Portugal. Her passion for natural and organic products is at the heart of her work. With a background in Nutrition & Dietetics and experience in product development and writing, she translates complex scientific information into practical advice for a balanced lifestyle.
Sources used
- Tripkovic, L., Lambert, H., Hart, K., Smith, C.P., Bucca, G., Penson, S., Chope, G., Hyppönen, E., Berry, J., Vieth, R., & Lanham-New, S. (2012). Comparison of vitamin D2 and vitamin D3 supplementation in raising serum 25-hydroxyvitamin D status: a systematic review and meta-analysis. American Journal Of Clinical Nutrition, 95(6), 1357–1364. https://doi.org/10.3945/ajcn.111.031070
- Balachandar, R., Pullakhandam, R., Kulkarni, B., & Sachdev, H. S. (2021). Relative Efficacy of Vitamin D2 and Vitamin D3 in Improving Vitamin D Status: Systematic Review and Meta-Analysis. Nutrients, 13(10), 3328. https://doi.org/10.3390/nu13103328
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