Vitamin D Supplement Risks: Lowering D3 Levels
- A recent study challenges conventional wisdom about vitamin D supplementation, suggesting that D2 may interfere with the body's ability too utilize D3, the more effective form.
- Published October 26, 2023, in Nutrition Reviews, the research highlights the importance of choosing the right vitamin D supplement, particularly as many enter seasons with limited sunlight exposure.
- Vitamin D is crucial for maintaining healthy bones, teeth, and muscles by regulating calcium and phosphate absorption.
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Vitamin D2 Supplements May Lower vitamin D3 Levels, New Research Finds
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A recent study challenges conventional wisdom about vitamin D supplementation, suggesting that D2 may interfere with the body’s ability too utilize D3, the more effective form.
Published October 26, 2023, in Nutrition Reviews, the research highlights the importance of choosing the right vitamin D supplement, particularly as many enter seasons with limited sunlight exposure.
The Vitamin D Landscape: D2 vs. D3
Vitamin D is crucial for maintaining healthy bones, teeth, and muscles by regulating calcium and phosphate absorption. Deficiency is a widespread health concern, with the Centers for Disease Control and Prevention (CDC) reporting that up to 31% of non-Hispanic Black adults in the United States are deficient. However, the two primary forms of vitamin D – D2 (ergocalciferol) and D3 (cholecalciferol) – are metabolized differently by the body.
Vitamin D3 is produced in the skin upon exposure to sunlight and is also found in animal-based foods like oily fish. Vitamin D2, conversely, is derived from plants and mushrooms. During the summer months, sufficient vitamin D production through sunlight is generally achievable for those living in higher latitudes. However, as the Northern Hemisphere transitions into autumn and winter, sunlight intensity diminishes, making supplementation a common proposal.
The Surprising Findings: D2’s Impact on D3
The new study, detailed in Nutrition reviews, indicates that supplementing with vitamin D2 can actually *decrease* levels of vitamin D3 in the body.Researchers found that D2 appears to compete with D3 for metabolic pathways, potentially hindering D3’s effectiveness. This is a meaningful finding, as D3 is generally considered more potent and efficient at raising blood levels of vitamin D then D2.
Professor Susan Lanham-New, a nutritional scientist at the university of Surrey and an expert in vitamin D metabolism, explained to Surrey University News that people frequently enough overestimate their ability to produce vitamin D from limited sunlight during the autumn and winter months. This underscores the importance of informed supplementation choices.
Why D3 is Generally Preferred
Numerous studies have demonstrated the superior efficacy of vitamin D3 compared to D2 in raising and maintaining vitamin D levels in the blood. A 2011 meta-analysis published in the American Journal of Clinical Nutrition, for example, analyzed 23 randomized controlled trials and concluded that vitamin D3 was more effective than D2 in improving vitamin D status.
The difference in efficacy stems from how the body processes each form. Vitamin D3 is more readily converted to its active form, calcitriol, and has a longer circulating half-life than D2.This means D3 remains in the body longer and is more effectively utilized.
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