What are vitamin D3 supplements?
Vitamin D supplements are dietary supplements that help replenish your body's vitamin D levels. It plays an important role in the body, such as maintaining healthy bones and supporting the immune system and muscle function.
Of the main forms of vitamin D, D3 is often used in supplements because it is better absorbed by the body than vitamin D2. It is available as a single supplement, but also in multivitamins or combinations with other ingredients such as omega-3 fatty acids.
Vitamin D2 and D3
Our bodies produce vitamin D when our skin is exposed to sunlight. You can also get vitamin D from certain foods and supplements.
There are two major forms of vitamin D: D2 and D3.
D3 - Produced in the skin by sunlight, it is more effective at raising vitamin D levels in the blood. It is found in small amounts in fatty fish, meat, and eggs.
D2 - Produced in plants and fungi, it's often used in fortified foods and some supplements, but is generally less effective than D3 . In food, it's found in fungi such as mushrooms, which are exposed to sunlight.
What are the best vitamin D supplements?
In principle , vitamin D3 is the best form to take as a supplement, as it's better absorbed by the body and therefore more effective. You'll also want a vitamin D supplement that 's dissolved in fat for better absorption.
It is important to get the right amount of vitamin D, because both a deficiency and an excess can be harmful to your health.
The dosage and source of vitamin D that is best for you depends mainly on your age:
Optimal vitamin D for every age
-
For the elderly
Vitamin D3 in 75 micrograms per day is ideal, especially in combination with vitamin K. With sufficient sun exposure, a lower dose of vitamin D3 of 25 micrograms can be used. per day will suffice.
-
For adults
If you are an adult looking for regular support for your vitamin D levels, vitamin D3 in 25 micrograms is A good option. This is the most common dosage for an average adult.
-
For children
The dosage of vitamin D3 is also 25 micrograms for children A good maintenance dose per day. Children should receive a maximum of 50 mcg per day, so 25 mcg per day is a good maintenance dose (alternatively, you can give 25 mcg three times a week).
-
For vegetarians and vegans
If you have a vegetarian or vegan lifestyle, we recommend vegan vitamin D. We offer this in our webshop as vegan vitamin D3 in 25 micrograms. .
Vegan vitamin D is extracted from algae and is therefore completely plant-based.
Practical Tips for Vitamin D
The best way to maintain your vitamin D levels is through regular sunlight exposure. However, in the Netherlands, getting enough sunlight can be a challenge.
That's why I have some practical tips for you to make optimal use of the sun, even in our often changeable climate:
Tip 1: Sunny morning routine
Start your day with a morning walk, even on cloudy days. Your body can still produce vitamin D, but it does so more slowly without direct sunlight. Being outdoors can boost your vitamin D levels, improve your mood, and help regulate your natural circadian rhythm.
Tip 2: Smart food choices
Eat vitamin D-rich foods regularly, such as oily fish (e.g. mackerel) and mushrooms that have been exposed to UV light.
Tip 3: Sunlight apps
Use an app to plan your sun exposure based on your location and the sun's intensity. These apps will remind you of the best times to be outside.
Gerelateerde blogartikelen
bloggleHow much vitamin D do you need per day? Here are the facts.
Did you know that 9 out of 10 Dutch people don't get enough vitamin D? This is evident from a recent study of our eating habits. (1) Vitamin D is essential for strong bones and teeth, but most Dutch people don't get the recommended amount. High-risk groups, such as children, pregnant women, and people with dark skin, are particularly likely to be deficient. Furthermore, the same report found that: 60% of people have a (severe) vitamin D deficiency during the winter months 77% of elderly people have a (serious) vitamin D deficiency during the winter months Only 1 in 4 elderly people aged 70+ take vitamin D supplements (despite the advice of the RIVM) (2) Maybe it's time to reconsider your vitamin D intake. This article explains which factors play a role and how much you need. Vitamin D is crucial for bones, teeth and the immune system, but 9 out of 10 Dutch people do not get enough. Important factors: sunlight, skin color, diet, weight, medication use and age determine how much vitamin D you need. Regular testing and possible supplementation (D3) helps maintain healthy vitamin D levels, especially for at-risk groups and the elderly. Table of contents What is Vitamin D and what are its benefits? Benefits of Vitamin D What are healthy vitamin D levels? What if your vitamin D is too low? What determines how much vitamin D you need per day? 1. How often you spend time outdoors (the more you spend time outdoors, the greater the chance of getting enough D) 2. The country you live in (the strength of the sun varies by country) 3. Your skin color (more pigment, harder to produce vitamin D) 4. Whether you live in a city or in the countryside 5. How healthy your diet is 6. How much weight you have (excess fat mass) 7. Whether you have liver and/or kidney disease 8. What medications you take 9. Gender and hormones How much vitamin D do you need per day in the Netherlands? Children < 12 years Young adults 12- 18 years Fit, active adults (18-50 years) Adults with an inactive lifestyle (18-50 years) Adults with a medical condition The elderly Vitamin D supplements: The difference between IU and mcg In short What is Vitamin D and what are its benefits? Vitamin D is a special substance that your body produces when your skin comes into contact with sunlight, and therefore actually acts more like a hormone. It's also found in foods like oily fish, liver, meat, eggs, and dairy products, but usually not in sufficient amounts. It's estimated that we get only 25% of our vitamin D from food. (3) Although diet plays a role, sunlight is the most important source of vitamin D. There are 2 main forms of vitamin D: Vitamin D2 (ergocalciferol) - Found mainly in plant sources such as mushrooms; and Vitamin D3 (cholecalciferol) - This is the best form because it is better absorbed by your body. D3 is the form produced by your skin and found in animal-based foods. Benefits of Vitamin D This is what vitamin D does for your body: It is good for maintaining strong bones and teeth Increases calcium absorption in the bones Has a positive effect on the immune system Helps to reduce the risk of falls due to muscle weakness and postural instability (at least 20 mcg per day) Plays a role in the cell division process Helps with the normal functioning of your muscles What are healthy vitamin D levels? To determine if you have a vitamin D deficiency, you must have your vitamin D levels tested with a blood test. This will measure the amount of vitamin D (specifically, the calcidiol level ). The result is usually expressed in nmol/l . This value allows your doctor to determine whether you have sufficient vitamin D or whether you may have a deficiency that may require treatment. These are the normal values of vitamin D: Younger than 70 years - You have enough vitamin D if your level is 30 nmol/l or higher . From the age of 70 - You have sufficient vitamin D at a level of 50 nmol/l or higher . (3) Good to know: nmol/l stands for nanomol, which is one billionth of a mole (6.022 x 10²³ particles of a substance). "Per liter" means it indicates the amount of substance in one liter of blood. So, a vitamin D value of 30 nmol/l means there are 30 billionths of a mole of vitamin D in each liter of blood. The higher the value, the more vitamin D in your body. What if your vitamin D is too low? If your vitamin D status is too low, your doctor will prescribe vitamin D supplements. The dosage depends on the severity of your deficiency: Below 35 nmol/l (severe deficiency) - You need vitamin D supplements in a high dose (loading dose). Between 35 and 50 nmol/l - A maintenance dose is sufficient to keep your value stable. (3) What determines how much vitamin D you need per day? The amount of vitamin D you need daily depends on several factors. It's important to understand which circumstances affect your vitamin D needs so you can ensure you get enough. These are the main factors that determine how much vitamin D you need: More info More info More info
Lees meer
bloggleVitamin D, D2, or D3: What's the Difference and Which Is the Best?
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. Table of contents What is vitamin D? What's the difference between vitamin D2 and vitamin D3? Where is vitamin D found? (D2 or D3) Vitamin D3 is found in... Vitamin D2 is found in... 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. Read more 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
Lees meer
bloggleVitamin D in food? Eat these 5 types of food more often.
The best and most important way to get enough vitamin D is to regularly expose your skin to the sun. Unfortunately, that's not so easy in the Netherlands. Especially in autumn and winter, we hardly see any sun. And even when the sun does shine, the UV radiation isn't strong enough to meet our daily vitamin D needs. That's why it can also be helpful to get enough vitamin D through food. Animal-based foods, in particular, contain the active form of vitamin D, which your body can use effectively. This is a natural way to supplement your vitamin D intake. On the advice of the Health Council, it is also a good idea to take supplements to maintain a healthy level. In this article I will explain how you can get vitamin D through food. Vitamins D2 and D3 are found in food. Vitamin D3 is the best form and is found in oily fish, eggs, organ meats, and (grass-fed) beef. It is recommended to take a vitamin D3 supplement, especially during the autumn and winter months Plant-based sources almost always contain vitamin D2, which is less effective. Only vitamin D3 from algae is an exception. Table of contents What form of vitamin D is found in food? The best types of food with the most vitamin D 1. Fatty fish (preferably from the North Sea) 2. Eggs (preferably organic) 3. Red (beef) meat (preferably organic and grass-fed) 4. Organ meat: liver and kidneys 5. A vitamin D supplement Plant-based foods with vitamin D The best vegan vitamin D What form of vitamin D is found in food? Vitamin D comes in two forms: D2 and D3. Of the two, vitamin D3 is the most potent and the best choice for your body. Vitamin D3 (cholecalciferol) is the form your body produces naturally when you're exposed to sunlight. It's also found in animal products like oily fish, eggs, and liver. D3 is better absorbed and stored by your body than D2, making it the most effective choice for your vitamin D intake. Vitamin D2 (ergocalciferol) comes primarily from plant sources, such as mushrooms (which have been exposed to UV light). While D2 is beneficial, your body is less able to utilize it, and the concentration of D2 in plant foods is often too low to have a significant effect. The best foods with the most vitamin D So you can get your vitamin D from various sources, with animal products being the richest in food. But where exactly is vitamin D found? Think of oily fish, eggs, and (organ) meat. These contain the powerful form of vitamin D3 , which is best absorbed by your body. 1. Fatty fish (preferably from the North Sea) Want to get vitamin D from your diet? Oily fish is one of the richest sources. Be sure to choose fish from the North Sea, as they are often less contaminated. The following fish species are particularly good for your vitamin D intake: Sardines – 12.3 mcg (492 IU) per 100 grams Anchovies – 11 mcg (440 IU) per 100 grams Trout – 9.4 mcg (376 IU) per 100 grams Mackerel – 8 mcg (320 IU) per 100 grams Sole – 8 mcg (320 IU) per 100 grams Herring – 6.2 mcg (248 IU) per 100 grams (1) Recommendation : Eat two servings of oily fish per week to get enough vitamin D. This not only provides you with a good dose of vitamin D, but also provides you with healthy omega-3 fatty acids, which contribute to your overall health. 2. Eggs (preferably organic) Did you know that eggs can be a surprisingly good source of vitamin D in our diet? Especially if you choose organic eggs. Organic chickens are often allowed outside, and when they walk in the sun, their bodies naturally produce vitamin D3. This increases the vitamin D3 content in their eggs. There are also eggs in which chickens are given extra vitamin D3 through their feed. This makes the eggs even richer in vitamin D, so you get a substantial dose in one go. (2) 3. Red meat (preferably organic and grass-fed) Besides oily fish and eggs, beef is another good source of vitamin D. This is especially true for grass-fed and organic meat. Grass-fed cattle are given the opportunity to graze outdoors and thus produce vitamin D through sunlight. This means that the meat from these cattle contains more vitamin D than meat from animals that are only kept in barns. (3) (4) Moreover, the diet of grass-fed cattle is different from that of barn animals. They eat grass and herbs that are naturally rich in vitamin D. As an added benefit, grass-fed cattle have a more favorable fatty acid profile, with more omega-3 fatty acids and less omega-6. (5) 4. Organ meats: liver and kidneys Organ meats, such as liver and kidneys, also contain a lot of vitamin D. Fish liver in particular (up to 120 mcg per 100 g, depending on the fish species and origin) and beef liver follow (up to 14 mcg per 100 grams). (6) This makes liver an excellent choice if you're looking for a natural source of vitamin D. Tip : Don't like the taste of organ meats? No problem! You don't have to eat whole liver to experience the benefits of vitamin D. Grass-fed ground beef is available that contains a small amount of beef liver. This way, you can easily add extra vitamin D3 to your diet without sacrificing the typical liver flavor. 5. A vitamin D supplement In addition, there are nutritional supplements containing D3, which are also officially considered food. They contain a lot of vitamin D3 and are therefore a quick and effective way to replenish a deficiency. However, vitamin D from food and sunlight remains the preferred source for a natural balance. In practice, however, it's often difficult to get enough vitamin D from food and sunlight alone, especially during the winter months. Plant-based diet with vitamin D Plant foods do not contain vitamin D3, only vitamin D2, which is less effective. So, if you eat a vegetarian or vegan diet, you won't naturally get any vitamin D3, as it is only found in animal products. Manufacturers therefore add vitamin D3 to products such as vegetable milk and margarine, so that you can get sufficient vitamin D even without animal products. In short : Without this addition, it is difficult to get enough vitamin D from a purely plant-based diet. The best vegan vitamin D The best option for vegans is to take vitamin D3 supplements, which are derived from plants or algae. These supplements are often called "plant-based D3" or "vegan D3." Vegan D3 usually comes from lichens. A lichen isn't actually moss, but a symbiotic relationship between a fungus and an algae. They produce D3 just like we do, through sunlight. This makes this vegan form of D3 a good and powerful alternative to D3 from animal products. These are the 3 best vegan vitamin D3 supplements in the Netherlands: Vegan D3 - Natural Performance : 100% vegan, made from high-quality algae. With a good maintenance dose of 25 mcg D3 per capsule. Vegan D3 - Vitakruid : Extracted from algae and in a good dosage of 25 mcg per capsule. Vegan D3 Oil Drops: Orthica - Vegan D3 in liquid form with vitamin D3V® from algae. Five drops provide a dose of 25 mcg. 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. Read more Sources used aHealthylife. (2021, January 10). The top 12 foods with the most vitamin D - aHealthylife.nl. aHealthylife.nl. https://www.ahealthylife.nl/de-top-12-voedsel-met-de-meeste-vitamine-d/ Barnkob, L.L., Argyraki, A., & Jakobsen, J. (2020). Naturally enhanced eggs as a source of vitamin D: A review. Trends in Food Science & Technology, 102, 62–70. https://doi.org/10.1016/j.tifs.2020.05.018 Cashman, K. D., O'Sullivan, S. M., Galvin, K., & Ryan, M. (2020). Contribution of Vitamin D2 and D3 and Their Respective 25-Hydroxy Metabolites to the Total Vitamin D Content of Beef and Lamb. Current Developments in Nutrition, 4(7), nzaa112. https://doi.org/10.1093/cdn/nzaa112 Jakobsen, J., & Christensen, T. (2020). Natural Vitamin D in Food: To What Degree Does 25‐Hydroxyvitamin D Contribute to the Vitamin D Activity in Food? JBMR Plus, 5(1). https://doi.org/10.1002/jbm4.10453 Daley, C. A., Abbott, A., Doyle, P. S., Nader, G. A., & Larson, S. (2010). A review of fatty acid profiles and antioxidant content in grass-fed and grain-fed beef. Nutrition Journal, 9(1). https://doi.org/10.1186/1475-2891-9-10 Schmid, A., & Walther, B. (2013). Natural vitamin D content in animal products. Advances in Nutrition, 4(4), 453–462. https://doi.org/10.3945/an.113.003780 9/fphys.2023.1211896
Lees meer
