What is vitamin D? 

Vitamin D is an essential nutrient and a fat-soluble vitamin. It’s typically used as the general or umbrella term for vitamins D2 and D3. Both get absorbed by the body to provide the benefits of vitamin D. Vitamin D helps the body retain and absorb calcium and phosphorous—both essential in bone building.* You also need it for muscle movement and immune function.* You can get vitamin D in a few different ways. 

How can I get vitamin D? 

According to Nature’s Way’s integrative nurse and master herbalist Lynn Green, you can make vitamin D from sun exposure or get it in foods like milk, fortified breakfast cereals, sardines, wild-caught salmon, and fish liver oils. Since vitamin D is a fat-soluble vitamin, it’s best absorbed when taken with a meal or a snack that includes some fat. Because there isn’t a wide variety of foods where vitamin D is found naturally, most Americans do not meet daily recommended intake levels for vitamin D through food. This is where supplements come in! 

Our bodies can make vitamin D naturally from the sun, but it may not be sufficient for certain groups. For example, it may be difficult for people with certain skin tones to make adequate vitamin D since those with darker skin tones tend to make less. Also, those living in northern regions may not make enough vitamin D because of their lack of sun exposure throughout much of the year. If you're like most people, you likely work indoors, or maybe you've made it a habit to reduce your exposure to the sun with SPF and hats. We’re also exposed to less sun at different points throughout the year. However, even a short amount of time in the sun is a good thing. “Getting even 10 minutes of sun exposure a day is good for your vitamin D production,” says Lynn. 

What is the difference between vitamin D2 and vitamin D3? 

Vitamin D2 (ergocalciferol) is not produced by the body. It’s synthesized by a small number of plants and fungi, making it vegan-friendly, and you can also get it by eating fortified foods or taking supplements with vitamin D2. One consideration with vitamin D2, according to Lynn, is that it’s not as easily used by the body. Both vitamin D2 and D3 undergo further modifications in the body to become the active form, but vitamin D3 is closer to the active form than D2. 

Vitamin D3 (cholecalciferol) is the preferred form of vitamin D. It’s more bioavailable than vitamin D2, meaning it’s more easily absorbed and utilized by the body and better at maintaining adequate vitamin D levels in the blood. 

Vitamin D Recap 

• Vitamin D is the umbrella term for vitamins D2 and D3. 
• Vitamin D2 is the vegan-friendly form of vitamin D and it’s not produced by the body, while vitamin D3 is the preferred form of vitamin D because it is better utilized by the body. 
• Both forms are absorbed by the body and able to provide the benefits of vitamin D. 
• Both can help the body retain calcium and phosphorous, are important for bone health, and support immune health and muscle function.* 
• Your body can make vitamin D from sun exposure, but it may be difficult to make enough vitamin D due to skin tone, lack of sunlight, and geographical location. 
• You can get vitamin D from foods like milk, sardines, or fortified cereals, or from dietary supplements.

We know vitamin D is essential to wellness, so if you’re concerned that you may not be getting enough via food, sun, or supplements, make an appointment with your healthcare practitioner to get your levels checked. Once you gain more clarity about your needs, check out our vitamin D supplements — including yummy gummies —here.