Vitamin D: Colecalciferol (Vitamin D3) vs Ergocalciferol (Vitamin D2)?
Vitamin D is a fat-soluble nutrient that is essential for maintaining optimal health and wellbeing. Its primary function is to aid in the absorption of calcium, essential for strong bones and teeth, and it also plays a vital role in maintaining a strong immune system and promoting cell growth. There are two main forms of Vitamin D, cholecalciferol (Vitamin D3) and ergocalciferol (Vitamin D2), which differ in their source and biochemical structure. Despite the misinformation being spread in the health and wellness industry, it is important to note that these two forms are not interchangeable. Studies on binding of the Vitamin D receptor in rats have shown equipotency between ergocalciferol and cholecalciferol, leading many resources to cite them as interchangeable. However, it is important to note that Vitamin D3 has superior stability, bioactivity, and bioavailability compared to Vitamin D2. The body's preferred form of vitamin D is also cholecalciferol (vitamin D3) as it is produced naturally and more efficient at increasing blood levels. There is now a significant body of evidence to support the superiority of cholecalciferol (vitamin D3) over ergocalciferol (vitamin D2).
Cholecalciferol (Vitamin D3)
Vitamin D3, also referred to as cholecalciferol, is a form of vitamin D that is synthesised in the skin upon exposure to UVB radiation from the sun. It is also present in certain animal-derived foods, including fatty fish, egg yolks, and liver. This dietary source of vitamin D may be limited for individuals following a vegan diet, increasing the likelihood of deficiency. However, it is important to note that many individuals do not achieve adequate vitamin D intake through diet alone and may require additional sources, such as sunlight or supplements, to meet their nutritional needs. In recent years, advancements in technology have led to the development of plant-based sources of vitamin D3, specifically from lichen and algae.
Ergocalciferol (Vitamin D2)
Ergocalciferol, also known as Vitamin D2, is a form of vitamin D that is found in a limited number of plant-based foods such as mushrooms and fortified foods. Unlike Vitamin D3, which is synthesised in the skin when exposed to UVB radiation from the sun, Vitamin D2 is not produced by the body and must be obtained through dietary sources or primarily synthetically produced supplements. While Vitamin D2 is considered to be biologically inactive, it can be converted to the active form, calcitriol, in the body, but the efficiency of this conversion is lower in comparison to that of Vitamin D3. Therefore, many experts consider Vitamin D3 as the more preferred form of Vitamin D supplement.
Vitamin D deficiency
Vitamin D deficiency is a widespread issue, commonly referred to as an "invisible epidemic." The two primary ways to measure serum levels and determine deficiency are through the measurement of both free and total 25-hydroxyvitamin D (25(OH)D), which is the primary form of vitamin D found in the blood. Free 25(OH)D refers to the portion of 25(OH)D that is not bound to proteins in the blood, while total 25(OH)D refers to the sum of both free and protein-bound 25(OH)D. It is important to measure both free and total 25(OH)D because the amount of free 25(OH)D can vary depending on the level of proteins in the blood, and this can affect how much vitamin D is available for the body to use.
Cholecalciferol (Vitamin D3) vs Ergocalciferol (Vitamin D2)
Vitamin D3 (cholecalciferol) has been consistently shown to be more effective at raising and maintaining vitamin D levels in the body compared to ergocalciferol. In scientific studies, vitamin D3 increased total and free 25D levels by almost twice as much as vitamin D2. The structural differences between vitamin D2 and D3 account for this difference, as vitamin D3 has a higher affinity for binding to the vitamin D receptor (VDR) in the body, which is the main mechanism through which vitamin D exerts its effects. Vitamin D2, on the other hand, has increased catabolism (i.e., it's broken down more quickly) and its metabolites have weaker binding affinity. This means that vitamin D3 is more effective at activating the VDR and regulating the various processes in the body that are controlled by vitamin D.
Additional Benefits of Vitamin D3
In addition to being more effective at raising and maintaining vitamin D levels, vitamin D3 has also been shown to have other benefits. A study by the Universities of Surrey and Brighton found that vitamin D3 is more effective than D2 in fortifying the body against viral and bacterial diseases. Researchers discovered that D3 stimulates the type I interferon signaling system in the body, a key part of the immune system that provides a first line of defense against bacteria and viruses. The study suggests that it is important for people to take a vitamin D3 supplement, or suitably fortified foods, especially in the winter months. The researchers also highlighted that vitamin D3 should be the preferred form for fortified foods and supplements.
Another study found that vitamin D3 decreased mortality in elderly people living independently or in institutional care. Vitamin D3 is about 87% more potent than vitamin D2 in terms of its ability to bind to the VDR and activate the vitamin D pathway and produces two to three times greater storage of vitamin D in the body compared to D2.
Conclusion
In conclusion, the evidence clearly supports cholecalciferol (Vitamin D3) as the superior form of vitamin D compared to ergocalciferol (Vitamin D2). Vitamin D3 is more efficient at increasing blood levels, more effective at activating the VDR and regulating various processes in the body, and has a host of additional benefits including fortifying the body against viral and bacterial diseases, and decreasing mortality in elderly people. While the optimal daily amount of vitamin D and its potential to cure diseases remains a subject of debate, there is a strong link between vitamin D deficiency and poor health outcomes. Therefore, it is recommended that vitamin D3 should be the preferred form for fortified foods and supplements.
References and further reading
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