What is vitamin D?
Vitamin D is essential for the proper functioning of many bodily functions. It plays an important role for resistance, energy levels and strong bones. In addition, vitamin D enhances the absorption of magnesium and calcium, which is also a reason why these minerals are often combined with vitamin D intake. In the sunny weeks of the year, a walk in the sunlight is sufficient to get enough vitamin D. to take. However, during the dark months a shortage may occur. For health, a daily amount of ten kilograms per day is recommended. For people with a dark skin color, the elderly or pregnant women, the recommendation is even twenty milligrams. Vegans or vegetarians also have an increased risk of a vitamin D deficiency. This deficiency leads to fatigue, reduced resistance and, in the worst case, even weaker bones.
Vitamin D2 and D3
To answer the question of which vitamin D supplements are best, we must first look at the two forms of vitamin D that are the most important: D2 and D3. You get vitamin D2 by eating plant foods, especially mushrooms and fungi that grow under UV light. Other sources of vitamin D2 include breakfast cereals, fruit juices, margarine and plant-based milk. These are all foods to which vitamin D has been added. Vitamin D3 is produced by the body in the sun. You can also get D3 by eating fatty animal products such as butter and margarine, fish and egg yolks.
Calcifediol
Both D2 and D3 are broken down in the liver, producing a substance called calcifediol. Calcifediol is the substance that indicates the vitamin D level in your blood. The difference between the two is in the absorbability. Vitamin D3 is more easily absorbed by the body than D2. This makes D3 much more effective and provides a larger amount of calcifediol. Taking sufficient vitamin D3 supports the immune system. In addition, your bones, teeth and muscles remain healthy, because D3 ensures that calcium and phosphorus are absorbed into the bones. In addition, D3 promotes the growth of skin cells and has a positive effect on glucose metabolism. In short, if you want to take a vitamin D supplement, make sure it contains D3.
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