Vitamin D2: the vegetable form of the essential vitamin D

We know vitamin D as the sunshine vitaminbecause we know that we must expose ourselves to sunlight to help our body produce it.

The multiple functions and benefits of vitamin D for the body have increased interest in this vitamin, but also the doubts about how to obtain it, what it is really for and how to take it in supplements. In addition, when we start looking for supplements, we see that there is also vitamin D2 and vitamin D3.

Often when talking about supplementing, it is recommended to take the vitamin D3 or cholecalciferol. This form of vitamin D is found in some foods and is the one that our body produces when we sunbathe. Once in the body, it allows us to manufacture the active vitamin D that we need.

But and vitamin D2? We can also find it in some foods, as well as as a supplement. How are vitamin D2 and D3 different? Which to choose? Are both necessary to obtain vitamin D?

What is vitamin D2 used for?

Ergocalciferol is a vitamin D precursor substancethat is, the body uses it to produce vitamin D.

The vitamin D It was defined as a vitamin because its deficiency was related to rickets due to a lack of calcium. Actually, it is a hormone that activates some organic processes necessary for the intestinal absorption of calcium and maintaining its balance with phosphorus in the bone and muscle systems. Its deficiency is associated with osteoporosis and osteomalacia, a lack of consistency of the bones.

But also vitamin D helps prevent and improve some types of cancer, diabetes, dermatitis and autoimmune or neurodegenerative diseases.

In the last year, its beneficial relationship with COVID-19 has also been revealed.

How is it obtained

Vitamin D2 is found in fungi and some plants that can synthesize it if exposed to sunlight. It can also be found in supplements and fortified foods.

Foods that provide ergocalciferol. any variety of mushrooms, especially if they are exposed to direct sunlight for 30 to 60 minutes before cooking. They trap ultraviolet radiation, in the same way that our skin would, and convert it into vitamin D2. One serving provides 400 IU. He avocado and the wheat germ they also possess precursors of vitamin D2.Supplements and fortified foods. The vitamin D2 supplements that are sold, or that enrich some foods such as vegetable drinks, are also made by exposing fungi and yeasts to ultraviolet rays.

The objective of taking vitamin D2 is to promote the production of vitamin D in the body, but it must be remembered that Vitamin D is obtained mainly by exposing the skin to sunlight.since the ultraviolet rays of the sun favor the synthesis of vitamin D3, which is then transformed in the body into the active form of vitamin D when it is needed.

It is advisable to sunbathe 15 minutes a day, without sunscreen or with a low filter, avoiding the hours of greatest radiation. There are several factors that influence its absorption: latitude, clothing, pollution, age, weight, skin color and sunscreens.

What is the difference between vitamin D2 and D3?

As we have seen, vitamin D3 or cholecalciferol is what the body produces when exposed to the sun, but we can also find it in some foods and in supplements, such as vitamin D2. Now, they come from different sources:

Vitamin D2 or ergocalciferol: it comes from plant sources (mushrooms and, to a lesser extent, wheat germ, avocado…).Vitamin D3 or cholecalciferol: it usually comes from fish and dairy.

Supplementation with cholecalciferol or vitamin D3 because various studies suggest that is better assimilated and it is more effective when it comes to increasing the levels of vitamin D in the body, as this meta-analysis published in The American Journal of Clinical Nutrition.

However, the vitamin D2 It is the most frequently used in multivitamin supplements and fortified foods. It is also the option usually chosen by people who follow vegan diets, because it is of plant origin.

Is there a risk of overdoing D2 supplements?

When it comes to supplementingthis type of precursor vitamins cannot cause secondary effects due to their excess, since they only the amount needed by the body is metabolized. They remain inactive until cells in the liver and kidneys properly convert them into functional vitamin D.

Thus, vitamin D2 is safe in high doses and facilitates the availability of this vitamin D precursor in people with decalcification.

It is convenient to have a sufficient quantity so that, in situations of risk due to infections, disease or age, the necessary vitamin D is activated to deal with these processes.

In supplement form we also find a third form of vitamin D: active vitamin D or calcitriol. This form of vitamin D must be prescribed by a doctor, as it can cause poisoning and hypercalcification.

How much vitamin D is needed and why

Ideally, blood levels should be 30-60ng/mL. Below 20 is considered deficiency, and above 70, excess.

People at risk can take a supplement of up to 4,000 IU of vitamin D2 per day, which they will assimilate as needed.

These are some of the symptoms of vitamin D deficiency. Avoiding a lack of vitamin D is important because of the vital functions it performs:

Protects the bones: Vitamin D increases the intestinal absorption of dietary calcium and its renal reabsorption. Regulates its balance with phosphorus. It is vital for bone development in childhood, prevents rickets and osteoporosis or osteomalacia in the elderly.Prevents autoimmune diseases: Vitamin D is a powerful regulator of the immune system and inhibits the development of autoimmunity, as more and more studies point out. Its deficiency seems to aggravate different autoimmune diseases: multiple sclerosis, rheumatoid arthritis and lupus erythematosus.It is beneficial in certain types of cancers: Vitamin D receptors appear to regulate uncontrolled cell proliferation in metastases. In turn, vitamin D stimulates beneficial cell differentiation, and its deficiency is associated with risk of colon and breast cancer.Prevention of diabetes and other disorders: It facilitates the secretion of insulin and its deficiency is associated with an increased risk of diabetes and other endocrine, cardiovascular and renal disorders. It is studied against cognitive impairment and neurodegenerative diseases.Help against COVID-19: A high availability of vitamin D reduces infection rates. Restores the immune system and prevents hyperinflammation: lower income and deaths. Several studies support supplementation between 2,000 and 4,000 IU to have adequate levels.