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Vitamin D2 may lower levels of vitamin D3 in your blood, which the body uses better.
Key Points
- Vitamin D2 comes from plants, while D3 usually comes from animals.
That makes D3 harder for people on vegan or plant-based diets to get.
- Adults need only 600 to 800 IU of vitamin D daily.
Taking too much can cause serious problems.
A new study suggests that taking vitamin D2 supplements might reduce the levels of vitamin D3 in your blood, which is the form your body uses more effectively.
Some people find it hard to get enough vitamin D from food.
Getting enough vitamin D from sunlight and supplements is important for keeping your bones, immune system, muscles, and nerves healthy.
What the Study Found
The study included 1,080 people from 20 different studies.
People who took vitamin D2 had a drop of 18 nanomoles per liter (nmol/L) in their blood levels of vitamin D3 compared to those who didn’t take supplements.
Emily Brown, a researcher at the University of Surrey, said, "It's not necessarily dangerous, but it's a major drop."
Vitamin D levels below 30 nmol/L may lead to bad health outcomes.
Earlier research has shown that vitamin D3 may be more effective at raising overall vitamin D levels and might provide extra benefits for your immune system.
Brown said, "Vitamin D2 isn’t bad.
It’s okay to use, but D3 seems better for the body."
Should You Stop Taking Vitamin D2?
D2 comes from plant sources, while D3 comes from animal sources.
People on plant-based or vegan diets may have fewer options for D3.
Experts say you don’t need to stop taking D2.
Sue-Ellen Anderson-Haynes, a registered dietitian, said, "When you need it, take a vitamin D supplement, but talk to a provider first.
It’s up to you whether you choose D3 or D2."
Plant-based foods like mushrooms, fortified soy milk, and salmon can help meet vitamin D needs on a plant-based diet.
Vegan D3 supplements made from lichen, a combination of algae and fungus, are also available.
Best Food Sources of Vitamin D
Dietitians often recommend getting vitamin D from food instead of supplements.
But most foods don’t have high amounts of vitamin D, said Ashlee Carnahan, a dietitian at Henry Ford Hospital.
In the U.S., most vitamin D comes from fortified foods like:
- Dairy milk
- Plant-based milk
- Cereals
Foods naturally rich in vitamin D include:
- Fatty fish like salmon and trout
- Mushrooms such as shiitake and chanterelle
- Eggs
Supplements can help if you can’t get enough vitamin D from food or sunlight.
How Much Vitamin D Do You Need?
You may not need as much vitamin D as you think.
JoAnn E. Manson, a professor at Harvard Medical School, said, "We only need small to moderate amounts of vitamin D for good health because the body tightly controls how it uses it."
Adults need between 600 and 800 IU daily.
While some vitamin D comes from food and sunlight, people with darker skin produce less vitamin D from the sun, and many struggle to get enough during winter.
Supplements can help, but taking too much is harmful.
A recent study found that many U.S. adults take more than 1,000 IU daily, with some going over the upper limit of 4,000 IU.
Taking very high doses can cause problems like nausea, confusion, dehydration, and kidney stones.
Key Points
- Vitamin D2 comes from plants, while D3 usually comes from animals.
That makes D3 harder for people on vegan or plant-based diets to get.
- Adults need only 600 to 800 IU of vitamin D daily.
Taking too much can cause serious problems.
A new study suggests that taking vitamin D2 supplements might reduce the levels of vitamin D3 in your blood, which is the form your body uses more effectively.
Some people find it hard to get enough vitamin D from food.
Getting enough vitamin D from sunlight and supplements is important for keeping your bones, immune system, muscles, and nerves healthy.
What the Study Found
The study included 1,080 people from 20 different studies.
People who took vitamin D2 had a drop of 18 nanomoles per liter (nmol/L) in their blood levels of vitamin D3 compared to those who didn’t take supplements.
Emily Brown, a researcher at the University of Surrey, said, "It's not necessarily dangerous, but it's a major drop."
Vitamin D levels below 30 nmol/L may lead to bad health outcomes.
Earlier research has shown that vitamin D3 may be more effective at raising overall vitamin D levels and might provide extra benefits for your immune system.
Brown said, "Vitamin D2 isn’t bad.
It’s okay to use, but D3 seems better for the body."
Should You Stop Taking Vitamin D2?
D2 comes from plant sources, while D3 comes from animal sources.
People on plant-based or vegan diets may have fewer options for D3.
Experts say you don’t need to stop taking D2.
Sue-Ellen Anderson-Haynes, a registered dietitian, said, "When you need it, take a vitamin D supplement, but talk to a provider first.
It’s up to you whether you choose D3 or D2."
Plant-based foods like mushrooms, fortified soy milk, and salmon can help meet vitamin D needs on a plant-based diet.
Vegan D3 supplements made from lichen, a combination of algae and fungus, are also available.
Best Food Sources of Vitamin D
Dietitians often recommend getting vitamin D from food instead of supplements.
But most foods don’t have high amounts of vitamin D, said Ashlee Carnahan, a dietitian at Henry Ford Hospital.
In the U.S., most vitamin D comes from fortified foods like:
- Dairy milk
- Plant-based milk
- Cereals
Foods naturally rich in vitamin D include:
- Fatty fish like salmon and trout
- Mushrooms such as shiitake and chanterelle
- Eggs
Supplements can help if you can’t get enough vitamin D from food or sunlight.
How Much Vitamin D Do You Need?
You may not need as much vitamin D as you think.
JoAnn E. Manson, a professor at Harvard Medical School, said, "We only need small to moderate amounts of vitamin D for good health because the body tightly controls how it uses it."
Adults need between 600 and 800 IU daily.
While some vitamin D comes from food and sunlight, people with darker skin produce less vitamin D from the sun, and many struggle to get enough during winter.
Supplements can help, but taking too much is harmful.
A recent study found that many U.S. adults take more than 1,000 IU daily, with some going over the upper limit of 4,000 IU.
Taking very high doses can cause problems like nausea, confusion, dehydration, and kidney stones.