Are you taking vitamin D the wrong way? Top doctor shares tips to fix it
Are You Taking the Wrong Vitamin D Supplement?
If you pop a vitamin D pill every morning thinking you’re doing your body a favor—you might want to take a closer look at which type you’re taking. A new study out of the U.K. has found that not all vitamin D supplements are created equal—and one common version could actually lower your body’s levels of the form you need most.
Let’s break down what this means for your health.
What the Study Found
Researchers from the University of Surrey and several U.K. institutes reviewed data from multiple clinical trials on vitamin D. They discovered something surprising: taking vitamin D2—the plant-based kind—can actually reduce levels of vitamin D3, the form your body naturally makes from sunlight.
In their review of 11 randomized controlled trials, people who took vitamin D2 had a drop of around 18 nanomoles per liter in vitamin D3 levels. That’s a significant decrease, suggesting that D2 and D3 aren’t interchangeable after all.
Why Vitamin D Matters So Much
Vitamin D is essential for:
- Absorbing calcium and supporting bone strength
- Boosting immune system health
- Reducing inflammation and supporting muscle function
Because most people don’t get enough sunlight—especially in the colder months—supplements are a popular solution. But this study suggests that if you’re using vitamin D2 instead of D3, you might not be getting the full benefits you expect.
D2 vs. D3: What’s the Difference?
- Vitamin D2 (ergocalciferol): Usually comes from plants or fungi and is found in some fortified foods.
- Vitamin D3 (cholecalciferol): Comes from animal sources or sunlight exposure and is more effective at maintaining steady vitamin D levels in your blood.
While both forms can increase your overall vitamin D levels, D3 does a better job at keeping them stable and useful to your body.
What You Can Do
If you’re taking a supplement, check the label. Look specifically for vitamin D3 (cholecalciferol) rather than D2.
You can also boost your intake naturally with foods rich in D3, such as:
- Fatty fish (salmon, mackerel, sardines)
- Egg yolks
- Beef liver
- Fortified dairy and plant milks
- Cereals fortified with vitamin D
And for those following a vegan diet, there’s good news: vegan-friendly D3 made from lichen is now available and works just like traditional D3.
Expert Takeaway
Dietitian Jessica Ball, M.S., RD, and other experts suggest that this study reinforces what’s been suspected for years—vitamin D3 is the better option for maintaining healthy vitamin D levels long term.
While D2 isn’t harmful, it may not give you the consistent results your body needs. So if you’re supplementing to support your bones, immunity, or overall health, it’s worth making the switch to D3 or checking with your healthcare provider for personalized advice.
The Bottom Line
Not all vitamin D supplements are created equal. Choosing vitamin D3 over D2 could make all the difference in how well your body absorbs and maintains this essential nutrient. A simple label check might just be the key to stronger bones, better immunity, and better health overall.
#VitaminD3 #HealthTips #Supplements #NutritionFacts #WellnessScience