The two main forms of vitamin D are D2 (ergocalciferol) and D3 (cholecalciferol). Vitamin D2 comes from plant and fungal sources, while D3 is found in animal products and produced by skin exposed to sunlight. Both forms must be converted in the liver and then kidneys to become the active hormone (calcitriol) that performs biological functions. D3 is generally considered more potent and is the more common form found in supplements and produced by the body.
Vitamin D2 (Ergocalciferol)
- Source: Derived from plants and fungi, such as UV-exposed mushrooms.
- Uses: Available in over-the-counter and prescription supplements.
- Dietary sources: Only found in vegan foods, like fortified plant milks, or certain UV-exposed mushrooms.
Vitamin D3 (Cholecalciferol)
- Source: Made in the skin when exposed to sunlight, and found in foods of animal origin.
- Uses: Found in most vitamin D supplements and fortified foods like milk and cereals.
- Dietary sources: Fatty fish (salmon, mackerel), egg yolks, and liver are good sources.
Conversion to Active Form
- 1. Liver:.Both D2 and D3 are first converted into calcidiol (25(OH)D), which is the stored form.
- 2. Kidneys:.Calcidiol is then converted into calcitriol, the active hormone that binds to receptors in the body and performs its biological functions.
Key Differences
- Source:D2 is from plants/fungi; D3 is from animals/sunlight.
- Efficacy:D3 is slightly more effective at raising and maintaining vitamin D levels in the body than D2.
- Availability:D3 is readily available in over-the-counter supplements, while D2 may require a prescription in some cases.
- Vegan option:Traditional D3 comes from lanolin (sheep’s wool), but vegan D3 is now available, derived from algae or lichens.
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