Unlocking the Sunshine Secret: D2 or D3—Which Boosts Your Health Best?

The "sunshine vitamin" is vital for healthy bones, powerful immunity, and general health—but when taking supplements, do you take vitamin D2 or D3? Here's what the current science and expert opinion say:

 

Key Highlights:

 

Source Matters: Vitamin D2 (ergocalciferol) is plant-based (found in mushrooms and fortified foods), whereas D3 (cholecalciferol) is derived from animal sources and synthesized in your skin through sunlight exposure.

 

Effectiveness: Several studies and meta-analyses demonstrate that vitamin D3 is superior to D2 in increasing and maintaining blood vitamin D levels. D3 is more efficiently absorbed, remains in the body for a longer duration, and results in higher, more stable serum 25(OH)D levels, the primary marker of vitamin D status.

 

Health Impact: Both types promote bone, muscle, and immune health, but elevated levels of vitamin D in the blood—particularly from D3—have been associated with lowered risks of serious diseases, such as cardiovascular disease, diabetes, and some cancers. Serum 25(OH)D levels above 30 ng/mL is suggested for ideal health, and D3 supplementation at 2000 IU/day or greater is frequently recommended.

 

Stability: D2 is also more temperature- and humidity-sensitive and less stable as a supplement long-term.

 

Special Cases: D2 does play a part in some autoimmune diseases, but for most, D3 is the ideal supplement for both reversing deficiency and staying healthy at that level.

 

Whereas both D2 and D3 can be beneficial, vitamin D3 is the better option for the majority of individuals looking to enhance or sustain their vitamin D status and overall health.

 

Sources: Healthline, Medical News Today, PubMed, ICICI Lombard, Verywell Health, GoodRx