Vitamin D & the difference between D3 & D2

Why can a lack of vitamin D3 impair the immune system?

Vitamin D is an important micronutrient involved in many aspects of health and is also one of the best immune-boosting vitamins. Not only is vitamin D3 integral to the function of immune cells in the body, but a deficiency in this important micronutrient can actually increase the risk of infection.

There are several forms of vitamin D. Vitamin D3 is the form of vitamin D that forms in our own skin when we stay in the sun and is also found in, for example, fish, meat and eggs, as well as foods enriched with vitamin D3. Vitamin D2 is found in mushrooms, such as porcini mushrooms and chanterelles, as well as foods fortified with vitamin D2. The bioactivity is slightly lower for vitamin D2 than for vitamin D3 .

In order to get enough vitamin D, the Swedish Food Agency recommends that certain groups take dietary supplements with vitamin D. This applies to all children under the age of 2 and all adults over the age of 75. This also applies to anyone who does not eat fish or vitamin D-enriched food and anyone who is not exposed to sunlight in the summer. Pregnant and breastfeeding women are covered by the advice if they belong to one of these groups.

Recommended intake per day in Sweden: 10 micrograms for both sexes between the ages of 2-75 who spend time in the sun, and 20 micrograms for those who spend little or no time in the sun.

A piece of salmon (125 g) contains approximately 13 micrograms of vitamin D

Did you know that: During the summer months, solar radiation on the skin is the most important source. To form vitamin D corresponding to a daily intake of 5-10 micrograms from food, it is enough in June and July to be outside in linen for up to 15 minutes, 2-3 times a week. The vitamin is stored in the body and what has been formed by the sun can cover part of the need during the winter months.

What percentage of the population is vitamin D deficient?

Vitamin D is one of the most talked about supplements in the health industry. It is estimated that over 40 percent of the population is deficient in vitamin D, which plays a central role in everything from regulating mood to modulating immune cells in the body. The vitamin is also one of the few nutrients that many find it difficult to get through food, which makes a dietary supplement necessary in many cases.

What is vitamin D3 ?

Vitamin D3 , also known as cholecalciferol, is a fat-soluble vitamin involved in bone health, the immune system, cell growth, and more. It is one of the few nutrients that your body can produce on its own through skin cells, in response to sun exposure. Vitamin D3 is also available through the diet and as a dietary supplement.

Unfortunately, vitamin D deficiency is common, and certain groups are at a higher risk of deficiency. In particular, older adults, those who spend little time in the sun (limited sun exposure), people who are overweight or people with dark skin – are at greater risk of being deficient in this important vitamin.

Vitamin D3 & Vitamin D2 - what's the difference?

Vitamin D exists in two forms: vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). Vitamin D3 is mainly found in animal foods, such as fish, liver, eggs and cod liver oil. Vitamin D3 in dietary supplements can come both from animals (usually from sheep's wool) or from vegetables, such as e.g. lichen or algae. Vitamin D2 occurs mostly in mushrooms, as well as foods enriched with vitamin D2, as well as in food supplements.

The main difference between vitamin D2 and vitamin D3 actually lies in the way they are metabolized in the body. A study published in the "Journal of endocrinology and metabolism" found that vitamin D3 increased vitamin D levels in the blood twice as effectively as vitamin D2.

For this reason, a dietary supplement with vitamin D3 is recommended, as it optimizes absorption in the body and provides the most value for money. A dietary supplement with vitamin D3 is also an effective way to increase calcium absorption in the body and promote bone health, to name a few benefits.

What are the benefits of vitamin D?

1. Promotes weight loss

2. Boosts the strength of the skeleton

3. Improves the immune system

4. Improves mental health and well-being

5. May help fight cancer cells

Is vitamin D good for weight loss?

Weight management is one of the most popular reasons for taking a vitamin D supplement. Interestingly, studies showed that vitamin D levels tended to be lower in people with a higher amount of body fat.

Some research also suggests that a dietary supplement with vitamin D can support weight loss and increase fat burning. For example, a study conducted by "The Department of Social and Preventive Medicine at Laval University in Canada" showed that a dietary supplement with calcium and vitamin D increased weight loss and fat burning compared to a control group.

Why is vitamin D good for bones?

Vitamin D is absolutely essential when it comes to bone health. In fact, rickets is one of the most serious symptoms of vitamin D deficiency in children. Rickets is a condition characterized by a soft and misshapen skeleton. One of the ways vitamin D increases bone strength is by promoting the absorption of calcium, which is a mineral. The vitamin is also involved in the metabolism of phosphorus, which is another important mineral, which is important for the skeleton.

Does vitamin D improve the immune system?

One of the most impressive benefits of vitamin D is its ability to boost immunity and protect against infection. A lack of this important nutrient can lead to slow wound healing and increase the risk of infection. Vitamin D is also integral to the function of immune cells in the body. Another study also showed that lower levels of vitamin D in serum are associated with a higher risk of respiratory infections, which also shows how crucial this vitamin is for immunity.

Does vitamin D improve mental health and well-being?

Some research shows that vitamin D may be beneficial in increasing mental health and brain capacity. Studies have shown that vitamin D status can potentially be linked to depression, anxiety, Alzheimer's disease, bipolar disorder and schizophrenia.

Another study conducted by the "Washington University School of Medicine" found that low levels of vitamin D were associated with poor mood and impaired cognitive performance in older adults.

Can vitamin D help fight cancer cells?

Although research is still limited on exactly how vitamin D may affect cancer growth in humans, in vitro research suggests that it may affect several aspects of cancer development, including tumor growth and cell death. Other studies have shown that vitamin D deficiency may be linked to a higher risk of certain types of cancer, including breast cancer, prostate cancer, colorectal cancer (colon and rectal cancer), ovarian cancer, kidney cancer, and stomach cancer. However, further research is still needed to determine whether other factors may also be involved, besides vitamin D levels.

Which foods contain a lot of vitamin D?

• Eel
• Vegetable shortening
• Whitefish
• Herring
• Funnel chanterelles
• Baltic herring
• Perch
• Salmon
• Rapeseed oil
• Halibut
• Pangasius
• Trout
• Fish roe
• Tuna
• Cod
• Pike-perch
• Egg (egg yolk)

How do you meet the body's need for vitamin D?

Sun exposure is one of the easiest and most effective ways to meet the need for vitamin D. For most people, 5-30 minutes of sun exposure, twice a week, is enough to meet the need for vitamin D. But for others, it can be difficult to get enough vitamin D from sunlight alone, especially during the winter or if you live in certain geographic areas. Older adults and those with dark skin also cannot synthesize (make) vitamin D in the skin as efficiently and may therefore need to include other sources of vitamin D in the diet to meet the need for the vitamin.

In addition to including a lot of vitamin D from food, a dietary supplement with vitamin D can be very good. Choose a dietary supplement with the vitamin D3 form, as it is more efficiently absorbed into the blood than a dietary supplement with the vitamin D2 form.

Which dietary supplement with vitamin D3 is best?

Dietary supplements with vitamin D3 are a quick and convenient way to meet vitamin D needs, especially if you have an increased risk of deficiency. If you choose to purchase a supplement with the vitamin, be sure to choose vitamin D3 over vitamin D2 to maximize absorption and get the most bang for your buck. You should also take vitamin D with a meal, as the vitamin needs fat to be absorbed into the body.

You may be wondering how much vitamin D you should take every day? Currently, the daily recommended intake for vitamin D is as follows:

• 10 micrograms: infants 0–12 months
• 10 micrograms: children and adults 1–75 years
• 20 micrograms: adults over 75 years of age
• 20 micrograms: adults with little or no sun exposure

However, some believe that the recommended intake of vitamin D should be even higher, and supplements often contain doses of up to 5,000 IU (125 micrograms) per day. Therefore, it is safest to do a blood test to keep track of your vitamin D levels, so that you neither have a deficiency nor overdose your intake of this important vitamin. You can easily take a blood test at BLODKOLLEN.

What risks and side effects are there from too high an intake of vitamin D?

Can you overdose on vitamin D? And what happens if you take too much vitamin D? Although the upper limit for vitamin D is currently set at 4,000 IU (100 micrograms) per day, researchers believe that doses of up to 10,000 IU (250 micrograms) per day can be taken without symptoms of toxicity.

However, it is important not to take excessive amounts of vitamin D. Some of the potential side effects of vitamin D include abdominal pain, vomiting, nausea and confusion. If you notice any negative side effects after starting a dietary supplement with vitamin D, stop using it and test your levels of vitamin D in the blood, at BLODKOLLEN .

Finally and again, be sure to monitor your vitamin D levels before and while taking a vitamin D supplement, especially if you have any underlying health conditions. Vitamin D can worsen symptoms caused by problems such as kidney disease and hyperparathyroidism (abnormal activity of the parathyroid glands), as it increases calcium absorption in the body.

AUTHORIZED HEALTH CLAIMS FOR VITAMIN D UNDER EU LEGISLATION:

1. Vitamin D contributes to normal absorption/use of calcium and phosphorus

2. Vitamin D contributes to normal calcium levels in the blood

3. Vitamin D contributes to maintaining normal bone structure

4. Vitamin D contributes to maintaining normal muscle function

5. Vitamin D contributes to maintaining normal teeth

6. Vitamin D contributes to the normal functioning of the immune system

7. Vitamin D has a role in the process of cell division