Choosing plant-based or animal vitamin D? What is good to know before you buy it

What role does vitamin D play in the body?

In the body, vitamin D is important for healthy bones and teeth, as it facilitates the absorption and use of calcium and phosphorus, which help maintain strong and naturally mineralised bones and teeth. Vitamin D is important, for example, for seniors and during convalescence as part of reducing the risk of falls linked to muscle weakness. It is also important for your immunity and its effective stimulation, maintaining good muscle tissue functions, for its regeneration and maintaining the necessary physical performance.

Because it optimises the absorption and use of calcium, it plays a significant role in increasing muscle contractions; supplementation should not be underestimated by athletes or people who perform physical work. Without it, cellular renewal could not take place either, as it is involved in cell division processes (skin, capillary, muscle and nerve cells).

Vitamin D deficiency is associated with:

• Reduced mental resilience (studies confirmed its influence on the prevalence of seasonal depression).
• Insufficient intake of vitamin D is also cited as one of the causes of arteriosclerosis.
• If the body lacks vitamin D, problems with cognitive functions may occur.
• If you have reduced immune defence, consider whether you might be lacking this vitamin.
• Its absence in the body is associated with fatigue and physical weakness as well as with an increased incidence of inflammatory processes.

Vitamin D2 and vitamin D3, do you know the differences?

Vitamin D, also known by the scientific name calciferol, is a fat-soluble vitamin. It is found in food but is mainly synthesised in the body from cholesterol or ergosterol following exposure to UVB rays from sunlight. The best-known forms are vitamins D2 (ergocalciferol) and D3 (cholecalciferol). Vitamin D2 is exclusively plant-based and comes from sources such as mushrooms, cereals, legumes and yeast, where it is present in relatively low doses.

Vitamin D3 is naturally synthesised by the body after sun exposure and can be found in foods of animal origin (fish and seafood, meat, dairy products, egg yolk). One of the few plant-based sources of vitamin D3 are certain types of lichens, which are used for supplements consumed by vegetarians and vegans. Lichen represents a plant source of vitamin D3 with the best biological availability to date (among non-animal sources).

Vitamin D3 is better absorbed than vitamin D2 and acts longer in the body; it is also a more stable form closest to endogenous vitamin D (which is naturally synthesised by our bodies). Regarding dosing, both vitamins D2 and D3 improve short-term vitamin D levels in the blood. Their effect is the same, but it is easier to maintain a higher concentration in the long term if you choose the dietary supplement form D3. To achieve the same result, you would have to consume a larger amount of vitamin D2. Furthermore, it is less stable during storage and may degrade more quickly. Whether you choose supplementation with D3 or D2, in the form of tablets, capsules or oil, the dietary supplement should always be stored away from light and heat exposure. It is also important to adhere to the recommended dosage.

Vitamin D3 in synergy with vitamin K2

Vitamin D3 can often be found in combination with vitamin K2. The combination of these two vitamins is optimal to support bone health and enhance their strength. Studies examining this combination mainly focused on its effect in improving bone density and investigated, for example, the effect of their supplementation as prevention of bone mass loss in menopausal women. Vitamin D3 and vitamin K2 together contribute to better calcium assimilation and reduce its harmful deposits in arteries, thereby maintaining good circulatory system function.