If you’re concerned that you’re not getting enough vitamin D from sun exposure and diet, your doctor can test the vitamin D levels in your blood. They may recommend using a vitamin D supplement if your levels are low.
But Should I Take Vitamin D2 or D3?
“Vitamin D3 supplements are preferred, as they are generally considered more effective than vitamin D2 supplements and similar to what our skin produces,” Jiang says. In fact, research shows that vitamin D3 supplements lead to a greater boost in blood concentration of vitamin D than vitamin D2 supplements.
Vitamin D2 supplements are made from yeast and are usually a better choice if you prefer to avoid supplements made from animal products. Most vitamin D3 supplements are produced with lanolin, a substance extracted from sheep wool, Jiang explains. However, she notes that a vegan form of vitamin D3 (made from fungus and algae) is also available.
Cod liver oil can also be a good vitamin D supplement because it offers 170 percent of the daily value per tablespoon, all from vitamin D3. “However, high doses of cod liver oil may contain too much vitamin A, which can be toxic to humans,” Jiang says. Consult your doctor before taking cod liver oil as a supplement.
Regardless of which type of vitamin D you choose, visit your doctor for a follow-up blood test to check that the supplement is working. If your vitamin D levels have increased, your supplement — whether it’s D2 or D3 — is doing its job.
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