Why is Vitamin D3 superior to vitamin D2?
Both cholecalciferol and ergocalciferol are inactive forms of vitamin D. Before they can practice their positive functions, both substances must be converted from the liver and kidneys to the active form of this vitamin: calcitriol. The difference between D3 and D2 is therefore in their origin:
Vitamin D2 or ErgoCalciferol occurs in some foodstuffs of herbal origin, such as: In certain fungi, which are able to produce it after the influence of ultraviolet radiation of the sun.
Vitamin D3 Or Cholecalciferol is abundant in many animal products such as fat fish, eggs and dairy products. It is also synthesized in the skin after being exposed to UVB solar radiation.
Numerous studies have shown that vitamin D3 causes higher conversion into calcitriol compared to its analogue, the vitamin D2, and contributes to 60% to maintain a stable vitamin D mirror. For this reason, cholecalcififerol is the preferred form of vitamin D.
Unfortunately, vitamin D3 preparations in most cases contain any form of animal ingredients (usually fish oil), and it is very important for vegans and vegetarians to expose themselves daily half an hour of the sun when their vitamin D3 memory want to fill up.
Which foods are rich in vitamin D3?
Large amounts of vitamin D3 are found in foods of animal origin such as fish, eggs and dairy products. Below is a table with the most important vitamin D3 sources and their cholecalciferol concentration relative to the recommended daily dose (RDA) for an adult:
Although the intake of vitamin D3 over the food is less efficient than the production of this substance through sunlight, a varied diet, which is rich in these products, provides sufficient cholecalciferol for optimal health of bone, mind and heart.
What exactly is Vitamin D3?
When we speak of "vitamins", we refer to a number of molecules that are essential for the correct functioning of our organism. Normally they are needed in small quantities and must be taken directly over the food. They act by regulating the function of different hormones and enzymes.
There are different types of vitamin D, arranged from 1 to 5. The human body is able to utilize vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). A dietary supplement called "Vitamin D" contains one of these two molecules.
Vitamin D2 is contained in food of herbal origin, while vitamin D3 occurs in food of animal origin. Our skin can synthesize Cholecalciferol after sunlight. For this reason, some scientists prefer to consider this molecule as hormone and not as an essential vitamin.
Vitamin D3 reduces the risk in the following cases
Some research indicate that a vitamin D deficiency could be associated with an increased risk of developing autoimmune diseases. Clinical trials that examined the use of vitamin D in some forms of arthritis came to the conclusion that it has a preventive effect.
Calcium in conjunction with vitamin D3 demonstrably contributes to the healing of bone breaks due to osteoporosis and reduces the risk of future bone breaks. In addition, Vitamin D has had a positive effect on the muscle function and power and thus reduces the risk of falls.
Cancer, laboratory studies indicate that vitamin D can have a cancer effect. Some studies have brought clear evidence that high-dose vitamin D supplementation can reduce the risk of colorectal cancer. In addition, population studies have shown that vitamin D supplementation can improve the chances of breast cancer patients, and other studies suggest that vitamin D3 supplementation can be effective in the treatment of skin cancer.
It should be remembered that this research is still in the experimental phase.
Data from clinical trials indicate a connection between low vitamin D levels and high blood pressure, and it is assumed that a low vitamin D levels is connected to an increased heart attack risk.
Other studies suggest that vitamin D supplementation can contribute to the prevention of seasonal dependent depression, a form of depression that occurs in the winter months due to lack of sunlight.