-
Step 1
There are few foods that are high in vitamin D with the exception of fatty fish such as salmon and vitamin D fortified foods such as milk and eggs and most people are not getting enough natural vitamin D from sunlight. Because of this, more experts are recommending the use of vitamin D supplements. When it comes to selecting a supplement, which type of vitamin D is best?
-
Step 2
There are two primary types of vitamin D. These are vitamin D2, known as ergocalciferol, and D3, or cholecalciferol. Vitamin D2 is made by invertebrate species and plants when they’re exposed to direct sunlight. Vitamin D3 is made from precursors found on the skin surface of vertebrates, including humans, when sun strikes the skin’s surface. It takes at least ten minutes of exposure to sunlight several days per week to produce enough Vitamin D3 to meet recommended requirements. Although both types of vitamin D are present in the blood, studies suggest that the D3 or cholecalciferol form is the more beneficial form in terms of human health.
-
Step 3
The current vitamin D recommendation for adults is 400 IU/day for those under the age of seventy and 600 IU/day for older adults. Many experts believe this level is too low and are recommending 1,000 IU per day. The government has stated that up to 2,000 IU of vitamin D per day is safe for most people. Most people who don’t spend time outdoors don’t get adequate levels of natural vitamin D. This makes supplementation with at least 400 IU of vitamin D a good practice.
-
Step 4
When choosing a vitamin D supplement, most experts recommend the D3 or cholecalciferol form. Although one study did show that both vitamin D2 and D3 were equally effective at maintaining blood levels of vitamin D, some experts believe that the D2 form is not as potent as the D3 type of vitamin D. Until this issue is resolved, it’s probably best to stick with the D3 form to ensure maximum health benefits. This should be clearly marked as cholecalciferol on the bottle. As always, talk to your doctor before starting a vitamin D supplement and don’t go over the recommended dosage.
