Which type of vitamin D is best for health?

Vitamin D is an important nutrient for bone health, mental health and the immune system.

Vitamin D is also considered a factor that can help slow down the aging process, according to Prevention .

Which type of vitamin D is best?

A synthesis of data from 20 studies published in the journal Nutrition Reviews shows that vitamin D3, or cholecalciferol, has the ability to significantly and consistently raise blood levels of vitamin D. D3 is the form of vitamin that the body synthesizes when the skin is exposed to sunlight and is abundant in animal foods such as fatty fish.

Diane Lindsay Adler, a nutritionist and pediatrics instructor at New York Medical College (USA), said that vitamin D2 can interfere with the metabolism of D3.

Biologically, both vitamin D2 and D3 are converted by the liver into the form of vitamin D that can be measured in the blood. However, D3 has a higher bioavailability and is more potent, producing a more sustained and pronounced increase than D2.

Ms. Leigh Erin Connealy, medical director at the Center for New Medicine (USA), affirmed that vitamin D3 has a longer half-life and binds better to the proteins that transport vitamin D in the body.

Most experts say it is difficult to meet daily vitamin D needs through food alone or sun exposure alone.

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How to choose the right type of vitamin D

However, people who limit animal-based foods can choose vitamin D2 as a suitable option to meet basic needs, although it is not as effective as vitamin D3.

Understanding the difference between the two forms of vitamins helps users make better choices in health care.

People diagnosed with vitamin D deficiency or taking supplements should talk to their doctor to determine the right vitamin for their condition. Blood testing remains the most accurate way to assess deficiency and develop an effective supplementation regimen.

Vitamin D3 can be obtained through foods such as salmon, mackerel, sardines, eggs and fortified products such as milk or breakfast cereals. In addition, safe sun exposure also contributes to raising natural vitamin D levels.

However, most experts say it is difficult to meet daily vitamin D needs through food or sunlight alone.

Other important nutrients

Vitamin D is just one part of a system of nutrients involved in bone health.

Calcium, magnesium, and vitamin K all play important roles in supporting strong bone structure and preventing osteoporosis.

A healthy lifestyle including adequate sun exposure, regular exercise and a balanced diet remains crucial to maintaining long-term health.

Source: https://thanhnien.vn/loai-vitamin-d-nao-tot-cho-suc-khoe-nhat-185251119231623269.htm