Vitamin D2 and D3 are not equal when it comes to raising your vitamin D status.
Both are effectively absorbed into the bloodstream. However, the liver metabolises them differently.
Calcifediol is the main form of vitamin D circulating in your blood stream and it’s levels reflect your body’s stores of this nutrient.
However, vitamin D2 seems to yield less calcifediol than an equal amount of vitamin D3.
Most studies show that vitamin D3 is more effective than vitamin D2 at raising blood levels of calcifediol 
For example, one study in 32 older women found that a single dose of vitamin D3 was nearly twice as effective as vitamin D2 at raising calcifediol levels 
If you are taking vitamin D supplements, check to see if they are vegan vitamin D3.
What are the benefits of Vitamin D? 1. Healthy bones: it’s vital in the absorption of calcium and phosphorous for normal growth and development of bones and teeth. Prevents osteoporosis.
2. Fights disease: it helps your immune system to function properly. It has been shown to help with Covid , heart disease , the flu , and multiple sclerosis 
3. Lowers inflammation: lowers markers of chronic inflammation that undermines your health and increases your risk for various diseases – including mental health,
heart disease, diabetes, cancer, and Alzheimer’s 
4.Reduces depression: essential for brain health and neurodevelopment.
Research has shown that vitamin D might play an important role in regulating mood and warding off depression.
It has been found that people with depression who received vitamin D supplements noticed an improvement in their symptoms 
Its deficiency has been linked to many problems such as dementia, depression, diabetes mellitus, autism, and schizophrenia 
5. Boosts weight loss: Consider adding vitamin D supplements to your diet if you’re trying to lose weight.
People taking a daily calcium and vitamin D supplement are able to lose more weight as it has an appetite-suppressing effect 
6. Gene expression: affects how genes express themselves and vitamin D supplementation contributes to the maintenance of wellbeing and the prevention of age- and lifestyle-related diseases, in particular those related to chronic inflammation, through genes being switched on and off 
What are the symptoms of vitamin D deficiency?
In adults, a vitamin D deficiency may:
cause muscle weakness intensify bone loss increase the risk of fractures general sense of feeling unwell tiredness
Why am I deficient in vitamin D?
Many factors can affect your ability to get sufficient amounts of vitamin D through the sun alone. These factors include:
Being vegan Being in an area with high pollution Using sunscreen Spending less time indoors Living in big cities where buildings block sunlight Wear clothing that covers all your skin Have darker skin (the higher the levels of melanin, the less vitamin D the skin can absorb)
How much vitamin D do I need?
How much vitamin D you need depends on many factors. These include:
age ethnicity latitude season sun exposure clothing
The National Institutes of Health (NIH) recommends an average daily intake of 400–800 IU, or 10–20 micrograms.
However, some studies find that the daily intake needs to be higher if you aren’t being exposed to the sun or have darker skin tones or if you are post menopausal or overweight.
All things considered, a daily vitamin D intake of 1,000–4,000 IU, or 25–100 micrograms, should be enough to ensure optimal blood levels in most people.
According to the National Institutes of Health, the safe upper limit is 4,000 IU.
Make sure not to take more than that without consulting with a healthcare professional.
The word microgram is sometimes written with the Greek symbol μ followed by the letter g (μg).
Sometimes the amount of vitamin D is expressed as International Units (IU). 1 microgram of vitamin D is equal to 40 IU. So 10 micrograms of vitamin D is equal to 400 IU.
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