Vitamin D supplements come as both “D2” and “D3” · Many people don’t know how they differ or which is better · In fact, the two differ in their source and in how effectively they raise blood vitamin D levels · This article sums it up simply
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Vitamin D3 (cholecalciferol) is the form the skin makes when exposed to sunlight, and it is found in animal foods · D2 (ergocalciferol) comes from plants, yeast and mushrooms exposed to UV light · Both are vitamin D, but their effectiveness differs
1 D2 vs D3
- D3 — most studies find it raises blood 25(OH)D well and keeps it up longer
- D2 — an option for vegans (some formulas), but usually inferior to D3 at maintaining levels
- In short — D3 is the popular form and the one generally recommended
2 Why D3 is often paired with K2
D3 helps absorb calcium into the blood, while K2 helps direct calcium to the bones, which is why you often see D3+K2 together (especially at higher doses) · People on blood thinners should consult a doctor about K2
💡 Did you know? Lipo D3 is a vitamin D3 in liposomal form paired with K2 — the form that raises vitamin D levels well, plus K2 to help direct calcium to the bones; suitable for people who get little sun · Thai FDA 26-1-10867-5-0048 · Halal · A dietary supplement, not a medicine · People on blood thinners should consult a doctor
3 How to choose and supplement
- Choose D3 as your main option (unless you truly need a vegan one)
- Check the IU dose on the label and don’t take more than you need
- Check your vitamin D level if you suspect a deficiency, then consult a doctor
References
- Tripkovic L, et al. Comparison of vitamin D2 and D3 supplementation. Am J Clin Nutr.
- NIH ODS — Vitamin D Fact Sheet.
- Holick MF. Vitamin D Deficiency. N Engl J Med.
💡 Looking for a helper? Read next: Which vitamin D brand is best — choose wisely 👉