Types Of Vitamin D Supplements

There are two types of vitamin D. One is D2, which is made by plants, and the other is D3, which is made by animals. Your body is designed to synthesize vitamin D3 from the sun so this form is also best as a supplement. Whether from sun exposure, a capsule or another form, you convert the vitamin into a vital hormone called calcitriol.

Milk Plus

Milk contains vitamin D3 from two sources. The vitamin is produced by the cow exposed to sunlight and by the addition of vitamin D3 to milk. In the 1930's, milk was irradiated to mimic natural production of vitamin D. This was very successful as it nearly eradicated rickets in this country. Now, in the United States, milk is required to have 400 units of vitamin D3 added to each quart of fluid milk. This must also be stated on the label, though it is not required to list the source of the vitamin. Other dairy products may not have the added vitamin.

Cod Liver Oil

Cod liver oil, which is a rich natural source of vitamin D, was the first real preventative treatment for rickets. Because of the high amounts of the animal form of vitamin A, which can be toxic in high amounts, it is not considered the best supplement for vitamin D3. In any case, your body can easily convert the plant form of vitamin A, beta-carotene, into the animal form; thus, the fish source of vitamin A is not obligatory.

Capsules

Most vitamin D3 supplements are capsules filled with the vitamin processed from an animal source such as lanolin. They contain varying amounts of vitamin D3. The number of units, which is clearly stated on labels, now range from 400 units to 5,000 units.

It is recommended that you have a 25(OH) D blood test to determine your level of D3 and then with your physician's or pharmacist's advice, use a supplement and get re-tested in about 3 months. The goal is a level of between 50 and 80ng/mL according to the Vitamin D Council.

Tablets

Vitamin tablets often only state the amount of vitamin D and not the type. Those that do contain D3 usually provide only the minimum daily value, which is 400 units and not likely to be enough for your best health. A multi-vitamin can help you use your vitamin D3 supplement by supplying the co-factors. These include a tiny amount of vitamin A, vitamin K2, zinc, boron and the most important one, magnesium.

Vegan Formulas

If you are a strict vegan, you may not want to use any animal form of vitamin D. You can find supplements with only vitamin D2, but this is not as easily converted to calcitriol, so a higher dose is required. The Vitamin D Council describes D2 or ergocalciferol as "A vitamin D-like, patented drug that is not naturally present in the human body. Ergocalciferol is derived from fungal and plant sources by activating ergosterol with ultraviolet light, is only half as potent as cholecalciferol (real vitamin D), and may even block some of cholecalciferol's beneficial effects. It is more toxic and is the cause of most of the reported cases of vitamin D toxicity."