By: Dana Gardner, MS RD LD/N
Vitamin D deficiency is quite common and sometimes goes unnoticed. Although vitamin D can be found in a few foods, it is quite common for physicians to recommend additional vitamin D supplementation especially for those who may have critical values. While supplementation can be necessary and useful for some, to get the most benefit, it is important to understand the options.
About Vitamin D
Vitamin D is a fat soluble that plays an integral role in bone health, immune support and nerve communication between brain and muscle cells. In addition, vitamin D helps the body absorb magnesium and has a role in the synthesis of hormones including sex hormones, insulin, and parathyroid hormone. It is often referred to as the sunshine vitamin as it is produced in the skin upon exposure to the sun. Vitamin D is found naturally in the flesh of fatty fish, fish liver oils, beef liver, egg yolks, cheese, and fortified foods.
Vitamin d deficiency
Vitamin D deficiency can occur at any age however it is most seen in those who do not get enough sun exposure, may have a condition where absorption is affect such as Crohn’s disease, have liver or kidney disease, or may be taking medications that prevent efficient absorption. Symptoms are rare and can also be confused with other conditions. Symptoms may include fatigue, depression, or bone pain; however, most do not realize they have a deficiency until blood work is performed.
Forms of Vitamin d
Vitamin D is the family name for similar chemical components. The two most common forms of vitamin D found in foods and supplementation are vitamin D2 and D3. Vitamin D3 is typically derived from animal sources while D2 comes from plants/fungi. Both are absorbed in the small intestine and best absorbed in the presence of fat.
How do they compare?
Both forms will help with the increase of vitamin D levels in the blood. However, some research has shown that vitamin D3 being more effective in raising and maintaining vitamin D blood levels. Consumers may prefer the D2 form if they are vegan as it is sourced from plants. However, discussing with your healthcare provider Is highly recommended.
key takeaways
Knowing and understanding your vitamin D levels is an important part of your overall health and wellbeing. Even if you are not deficient, focusing on including good sources of vitamin D foods daily may help prevent deficiency. If you do find yourself with less-than-optimal levels, be sure to speak with your provider to create a plan that balances vitamin D foods and the right supplement for you.
References
National Institutes of Health – Vitamin D – Health Professional Fact Sheet
Prevention – Vitamin D vs. D3: What’s the Difference? Dietitians Explain
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