Table of ContentsView AllTable of ContentsVitamin D2 vs. Vitamin D3Benefits ComparedVitamin D DeficiencyGetting EnoughFrequently Asked Questions
Table of ContentsView All
View All
Table of Contents
Vitamin D2 vs. Vitamin D3
Benefits Compared
Vitamin D Deficiency
Getting Enough
Frequently Asked Questions
Vitamin D (calciferol) is a fat-soluble vitamin that helps support strong bones, maintain muscle function, strengthen the immune system, and promote mental well-being.Vitamin D has two forms: D2 and D3. Vitamin D2 comes from plant-based sources. Vitamin D3 is found in some fish and produced in your body when the skin is exposed to sunlight.
Both forms of vitamin D can also be produced synthetically. They both deliver the same benefits, but in supplement form, D3 may be absorbed better than D2.Vitamin D supplementscan help maintain levels for those who have trouble getting enough from their diet or the sun.
In the United States, the Food and Drug Administration (FDA) does not regulate supplements the way it regulates prescription drugs. That means some supplement products may not contain what the label says. Whenchoosing a supplement, look for independently tested products and consult a healthcare provider, registered dietitian nutritionist (RD or RDN), or pharmacist.
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When shopping for vitamin D supplements, you may notice two versions of vitamin D lining the shelves: D2 and D3, which are:
Though both types of vitamin D can help you reach the recommended daily intake of vitamin D, there are some differences between the two.
Absorption
Both vitamins D2 and D3 effectively absorb into the bloodstream, but there are differences in how the body metabolizes them.
When D2 and D3 are consumed, the liver converts them to 25-hydroxyvitamin D2 and 25-hydroxyvitamin D3. These two compounds are called calcifediol. Then, the kidneys convert calcifediol into calcitriol—the active form of vitamin D. Calcifediol helps support the body’s immune system and boosts calcium absorption to supportbone health.
Supplements for Bone Health: Essential Vitamins & Minerals
Do You Need Both?
After consumption, vitamins D2 and D3 are converted into the same active compound (calcitriol). Though you don’t need both, experts recommend getting vitamin D through various sources. This includes spending time outdoors when it is sunny and eating foods rich in vitamin D.
People who have difficulty getting sufficient amounts of vitamin D from sun exposure and diet alone may benefit fromvitamin D supplements.
Which Is Preferred By Healthcare Providers?
If you have low vitamin D levels in your blood, your healthcare provider may recommend a vitamin D supplement to get your levels back up within the normal range. Both vitamins D2 and D3 are available as over-the-counter (OTC) dietary supplements.
While most people don’t need a prescription for vitamin D, your healthcare provider may prescribe a high-dose supplement to take on a short-term basis. They usually prescribe vitamin D2 because it is more widely available and less expensive than vitamin D3.That said, higher doses of D3 are available in OTC supplements, so talk to your healthcare provider about supplementing if you prefer D3 over D2.
Recommended Dietary Allowance
Both vitamins D2 and D3 help keep bones strong, maintain muscle function, andsupport the immune systemto help fight off viruses and bacteria. For the most part, the two offer the samebenefits, though researchers are exploring how they may differ.
Research from 2022 found differences in how vitamin D2 and vitamin D3 impact genes that affect immune function. One study found the active form of vitamin D3 more potent in regulating the expression of genes involved ininnate and acquired immunitythan vitamin D2.More research is needed to understand how D2 and D3 interact with genes that regulate immune function.
Benefits of Vitamin D for Women in Menopause
Most research suggests that vitamin D3 supplementation is superior to vitamin D2 supplementation. However, one study showed that vitamin D2 was more effective for people withautoimmune conditionswho were on low-dose steroid therapy.
Though vitamin D3 supplements seem better at increasing and maintaining vitamin D levels in the body, both vitamins D2 and D3 can help boost vitamin D levels in people with a deficiency.
Vitamin D2 Sources
Dietary vitamin D2 comes from plant-based sources, primarily yeast and mushrooms. Common sources of vitamin D2 include:
Vitamin D3 Sources
Sources of vitamin D3 include:
So, Which One Is Better?
Both vitamins D2 and D3 can help bring vitamin D levels within a normal range. Still, research suggests that vitamin D3 supplements may be the better option for maintaining sufficient vitamin D levels to support your health.
Possible Side Effects
Consuming excessive amounts of vitamin D supplements can lead tovitamin D toxicityand unpleasant side effects, such as:
Signs of Vitamin D Deficiency
Most people withvitamin D deficiencydo not have symptoms. Those who do may have subtle signs that are not immediately noticeable, but a prolonged and severe deficiency can lead to a wide range of symptoms, including:
Getting Enough Vitamin D
Vitamin D deficiency is a common problem, affecting an estimated 40% of the U.S. population and 1 billion people worldwide.Some people are at a higher risk of vitamin D deficiency, including older adults, people living in areas with limited sunlight, those with darker skin tones, breastfed infants, and people with certain health conditions (e.g.,celiac disease).
Here are some things you can do to ensure you get enough vitamin D:
Summary
Vitamin D deficiency is common worldwide. Speak with your healthcare provider to determine whether you should take a vitamin D supplement and how to incorporate more vitamin D into your diet.
Both vitamin D2 and vitamin D3 supplements may help fight fatigue and boost energy levels.
The recommended dietary allowance (RDA) of vitamin D is up to 600 IU daily for adults.You can take a daily vitamin D supplement if you stay within the recommended amount. Talk to your healthcare provider before taking any supplement to help determine the right amount for you.
13 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.National Institutes of Health: Office of Dietary Supplements.Vitamin D fact sheet consumer version.National Institutes of Health. Office of Dietary Supplements.Vitamin D: fact sheet for health professionals.Shieh A, Chun RF, Ma C, et al.Effects of High-Dose Vitamin D2 Versus D3 on Total and Free 25-Hydroxyvitamin D andMarkers of Calcium Balance.J Clin Endocrinol Metab. 2016 Aug;101(8):3070-8. doi:10.1210/jc.2016-1871National Library of Medicine: PubChem.Calcifediol.Balachandar R, Pullakhandam R, Kulkarni B, et al.Relative efficacy of vitamin D2 and vitamin D3 in improving vitamin D status: systematic review and meta-analysis.Nutrients. 2021;13(10):3328. doi:10.3390/nu13103328Wilson LR, Tripkovic L, Hart KH, et al.Vitamin D deficiency as a public health issue: using vitamin D2 or vitamin D3 in future fortification strategies.Proc Nutr Soc. 2017;76(3):392-399. doi:10.1017/S0029665117000349Durrant LR, Bucca G, Hesketh A, et al.Vitamins D2 and D3 have overlapping but different effects on the human immune system revealed through analysis of the blood transcriptome.Front Immunol. 2022;13:790444. doi:10.3389/fimmu.2022.790444Ortego-Jurado M, Callejas-Rubio JL, Ríos-Fernández R, et al.Oral calcidiol Is more effective than cholecalciferol supplementation to reach adequate 25(OH)D levels in patients with autoimmune diseases chronically treated with low doses of glucocorticoids: a “real-life” study.J Osteoporos. 2015;2015:729451. doi:10.1155/2015/729451Sizar O, Khare S, Goyal A, et al.Vitamin D Deficiency.In: StatPearls [Internet].Amrein K, Scherkl M, Hoffmann M, et al.Vitamin D deficiency 2.0: an update on the current status worldwide.Eur J Clin Nutr. 2020;74(11):1498-1513. doi:10.1038/s41430-020-0558-yMedlinePlus.Vitamin d deficiency.Bouillon R, Verlinden L, Verstuyf A.Is vitamin D2 really bioequivalent to vitamin D3?.Endocrinology. 2016;157(9):3384-3387. doi:10.1210/en.2016-152Nowak A, Boesch L, Andres E, et al.Effect of vitamin D3 on self-perceived fatigue: a double-blind randomized placebo-controlled trial.Medicine (Baltimore). 2016;95(52):e5353. doi:10.1097/MD.0000000000005353
13 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.National Institutes of Health: Office of Dietary Supplements.Vitamin D fact sheet consumer version.National Institutes of Health. Office of Dietary Supplements.Vitamin D: fact sheet for health professionals.Shieh A, Chun RF, Ma C, et al.Effects of High-Dose Vitamin D2 Versus D3 on Total and Free 25-Hydroxyvitamin D andMarkers of Calcium Balance.J Clin Endocrinol Metab. 2016 Aug;101(8):3070-8. doi:10.1210/jc.2016-1871National Library of Medicine: PubChem.Calcifediol.Balachandar R, Pullakhandam R, Kulkarni B, et al.Relative efficacy of vitamin D2 and vitamin D3 in improving vitamin D status: systematic review and meta-analysis.Nutrients. 2021;13(10):3328. doi:10.3390/nu13103328Wilson LR, Tripkovic L, Hart KH, et al.Vitamin D deficiency as a public health issue: using vitamin D2 or vitamin D3 in future fortification strategies.Proc Nutr Soc. 2017;76(3):392-399. doi:10.1017/S0029665117000349Durrant LR, Bucca G, Hesketh A, et al.Vitamins D2 and D3 have overlapping but different effects on the human immune system revealed through analysis of the blood transcriptome.Front Immunol. 2022;13:790444. doi:10.3389/fimmu.2022.790444Ortego-Jurado M, Callejas-Rubio JL, Ríos-Fernández R, et al.Oral calcidiol Is more effective than cholecalciferol supplementation to reach adequate 25(OH)D levels in patients with autoimmune diseases chronically treated with low doses of glucocorticoids: a “real-life” study.J Osteoporos. 2015;2015:729451. doi:10.1155/2015/729451Sizar O, Khare S, Goyal A, et al.Vitamin D Deficiency.In: StatPearls [Internet].Amrein K, Scherkl M, Hoffmann M, et al.Vitamin D deficiency 2.0: an update on the current status worldwide.Eur J Clin Nutr. 2020;74(11):1498-1513. doi:10.1038/s41430-020-0558-yMedlinePlus.Vitamin d deficiency.Bouillon R, Verlinden L, Verstuyf A.Is vitamin D2 really bioequivalent to vitamin D3?.Endocrinology. 2016;157(9):3384-3387. doi:10.1210/en.2016-152Nowak A, Boesch L, Andres E, et al.Effect of vitamin D3 on self-perceived fatigue: a double-blind randomized placebo-controlled trial.Medicine (Baltimore). 2016;95(52):e5353. doi:10.1097/MD.0000000000005353
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
National Institutes of Health: Office of Dietary Supplements.Vitamin D fact sheet consumer version.National Institutes of Health. Office of Dietary Supplements.Vitamin D: fact sheet for health professionals.Shieh A, Chun RF, Ma C, et al.Effects of High-Dose Vitamin D2 Versus D3 on Total and Free 25-Hydroxyvitamin D andMarkers of Calcium Balance.J Clin Endocrinol Metab. 2016 Aug;101(8):3070-8. doi:10.1210/jc.2016-1871National Library of Medicine: PubChem.Calcifediol.Balachandar R, Pullakhandam R, Kulkarni B, et al.Relative efficacy of vitamin D2 and vitamin D3 in improving vitamin D status: systematic review and meta-analysis.Nutrients. 2021;13(10):3328. doi:10.3390/nu13103328Wilson LR, Tripkovic L, Hart KH, et al.Vitamin D deficiency as a public health issue: using vitamin D2 or vitamin D3 in future fortification strategies.Proc Nutr Soc. 2017;76(3):392-399. doi:10.1017/S0029665117000349Durrant LR, Bucca G, Hesketh A, et al.Vitamins D2 and D3 have overlapping but different effects on the human immune system revealed through analysis of the blood transcriptome.Front Immunol. 2022;13:790444. doi:10.3389/fimmu.2022.790444Ortego-Jurado M, Callejas-Rubio JL, Ríos-Fernández R, et al.Oral calcidiol Is more effective than cholecalciferol supplementation to reach adequate 25(OH)D levels in patients with autoimmune diseases chronically treated with low doses of glucocorticoids: a “real-life” study.J Osteoporos. 2015;2015:729451. doi:10.1155/2015/729451Sizar O, Khare S, Goyal A, et al.Vitamin D Deficiency.In: StatPearls [Internet].Amrein K, Scherkl M, Hoffmann M, et al.Vitamin D deficiency 2.0: an update on the current status worldwide.Eur J Clin Nutr. 2020;74(11):1498-1513. doi:10.1038/s41430-020-0558-yMedlinePlus.Vitamin d deficiency.Bouillon R, Verlinden L, Verstuyf A.Is vitamin D2 really bioequivalent to vitamin D3?.Endocrinology. 2016;157(9):3384-3387. doi:10.1210/en.2016-152Nowak A, Boesch L, Andres E, et al.Effect of vitamin D3 on self-perceived fatigue: a double-blind randomized placebo-controlled trial.Medicine (Baltimore). 2016;95(52):e5353. doi:10.1097/MD.0000000000005353
National Institutes of Health: Office of Dietary Supplements.Vitamin D fact sheet consumer version.
National Institutes of Health. Office of Dietary Supplements.Vitamin D: fact sheet for health professionals.
Shieh A, Chun RF, Ma C, et al.Effects of High-Dose Vitamin D2 Versus D3 on Total and Free 25-Hydroxyvitamin D andMarkers of Calcium Balance.J Clin Endocrinol Metab. 2016 Aug;101(8):3070-8. doi:10.1210/jc.2016-1871
National Library of Medicine: PubChem.Calcifediol.
Balachandar R, Pullakhandam R, Kulkarni B, et al.Relative efficacy of vitamin D2 and vitamin D3 in improving vitamin D status: systematic review and meta-analysis.Nutrients. 2021;13(10):3328. doi:10.3390/nu13103328
Wilson LR, Tripkovic L, Hart KH, et al.Vitamin D deficiency as a public health issue: using vitamin D2 or vitamin D3 in future fortification strategies.Proc Nutr Soc. 2017;76(3):392-399. doi:10.1017/S0029665117000349
Durrant LR, Bucca G, Hesketh A, et al.Vitamins D2 and D3 have overlapping but different effects on the human immune system revealed through analysis of the blood transcriptome.Front Immunol. 2022;13:790444. doi:10.3389/fimmu.2022.790444
Ortego-Jurado M, Callejas-Rubio JL, Ríos-Fernández R, et al.Oral calcidiol Is more effective than cholecalciferol supplementation to reach adequate 25(OH)D levels in patients with autoimmune diseases chronically treated with low doses of glucocorticoids: a “real-life” study.J Osteoporos. 2015;2015:729451. doi:10.1155/2015/729451
Sizar O, Khare S, Goyal A, et al.Vitamin D Deficiency.In: StatPearls [Internet].
Amrein K, Scherkl M, Hoffmann M, et al.Vitamin D deficiency 2.0: an update on the current status worldwide.Eur J Clin Nutr. 2020;74(11):1498-1513. doi:10.1038/s41430-020-0558-y
MedlinePlus.Vitamin d deficiency.
Bouillon R, Verlinden L, Verstuyf A.Is vitamin D2 really bioequivalent to vitamin D3?.Endocrinology. 2016;157(9):3384-3387. doi:10.1210/en.2016-152
Nowak A, Boesch L, Andres E, et al.Effect of vitamin D3 on self-perceived fatigue: a double-blind randomized placebo-controlled trial.Medicine (Baltimore). 2016;95(52):e5353. doi:10.1097/MD.0000000000005353
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