Cart

Vitamin D Basics

Added in Hot Topics

What is Vitamin D?

Often called the sunshine vitamin, Vitamin D is a naturally occurring steroid compound made by your body in a reaction powered by the sun. You can also find vitamin D in food (mostly fatty fish) and supplements in its two forms: (1) vitamin D3 (also called cholecalciferol) and (2) vitamin D2 (also called ergocalciferol). Both of these types of vitamin D are found in food and supplements.

Why is Vitamin D so important

Optimal levels of vitamin D increase absorption of calcium, magnesium and phosphate from foods to support optimal bone health. Optimal vitamin D levels also support metabolism, help reduce inflammation, and may support immunity.

Where can you find Vitamin D?

Vitamin D is naturally made in the skin by a chemical reaction dependent upon UVB sun exposure. You can also get vitamin D from food (particularly fatty fish) or supplements (which come in the different forms–D2 and D3).

Because people’s sun exposure varies, and due to the risk of skin cancer with extended sun exposure, dietary vitamin D recommendations assume that all of a person’s vitamin D is obtained by food or supplements.

What are the different forms of Vitamin D?

Vitamin D from foods or supplements is biologically inactive and not useful to body functions. The human body activates the vitamin metabolite into an active form called 25-hydroxyvitamin D (also called 25(OH)D). This is the form measured in blood serum to determine a person’s vitamin D level.

Vitamin D supplements come in two forms:

There are conflicting studies, but most clinicians suggest that vitamin D3 is more effective at raising serum vitamin D levels than vitamin D. Additionally, vitamin D3 carries a lower toxicity risk due to different binding capacities.

What is the goal Vitamin D range?

Most clinical reference ranges for vitamin D (25-hydroxyvitamin D) are 20-50 nanograms per milliliter. Many clinicians suggest aiming for levels in the mid-to-upper level limit of that range for optimal bone and muscle health, as well as for optimal support of other body functions.

Sources:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3356951/
https://www.webmd.com/diet/guide/vitamin-d-deficiency#2
https://www.healthline.com/nutrition/vitamin-d2-vs-d3#section7

Related Articles