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Vitamin D: What Form is Best?

Vitamin D: What Form is Best?


2 minute read

Did you know approximately 70% of the US is deficient in vitamin D?

Vitamin D has an important role in helping the body absorb calcium and calcium helps keep our bones, muscles and teeth healthy and strong. 

Vitamin D is more than just one vitamin. It’s a family of nutrients that shares similarities in chemical structure.

In your diet, the most commonly found members are vitamin D2 and D3. While both types help you meet your vitamin D requirements, they differ in a few important ways.

Research even suggests that vitamin D2 is less effective than vitamin D3 at raising blood levels of vitamin D.

To maintain adequate levels, children under 12 months should get 400 IU (10 mcg) of vitamin D daily, while children 1–13 years old should get 600 IU (15 mcg) daily. Adults and pregnant or nursing women should aim for 600 and 800 IU (15 and 20 mcg) per day, respectively.

Yet, very few foods contain this vitamin, and those that do are mostly animal products. Thus, it can be difficult to get enough of this nutrient from your diet, particularly if you’re vegetarian or vegan.

At the same time, a handful of foods and techniques can give you a boost.

Not all sources of Vitamin D are created equal, find out what works best for you and your lifestyle and diet.

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