Vitamin D2 vs Vitamin D3: What You Would Benefit From Knowing

10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

It’s Q&A Day at 10almonds!

Have a question or a request? We love to hear from you!

In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!

As ever: if the question/request can be answered briefly, we’ll do it here in our Q&A Thursday edition. If not, we’ll make a main feature of it shortly afterwards!

So, no question/request too big or small 😎

❝Hi, is there any important difference between vitamin d2 and vitamin d3? Is one better than the other?❞

There is indeed! And one is better than the other!

Where they come from

You’ll find a lot of sources that will tell you “Vitamin D2 is from plants, D3 is from animals”, and in fact only the second half of that is true.

In nature, there are no plants that are known to produce vitamin D.

Vitamin D2, however, is produced by many fungi, as well as algae, neither of which are part of the Kingdom Plantae.

Vitamin D3, meanwhile, is produced by many animals (including humans).

When “the sun” is sometimes considered a source of vitamin D, that’s true only insofar as the sun is also a source of tomatoes, for example, which required the sun to grow. While we humans (and other animals) cannot photosynthesize in general, producing vitamin D is something we can do if exposed to UV light (such as from the sun).

However, of course exposure to UV light (such as from the sun) comes with other problems, so… Should we get sun exposure or not?

We weighed up the balance of evidence, here: The Sun Exposure Dilemma

If, like this writer, you are a mostly crepuscular being who avoids the sun, we have good news: mushrooms can do the sunbathing for us!

❝Exposing mushrooms to UV (from sunlight or in a laboratory) increases the amount of vitamin D in mushrooms by nearly eightfold. Putting five store-bought button mushrooms in the sun, or just one portobello mushroom, produces 24 µg of vitamin D, which translates to nearly 1000 international units, providing the amount of vitamin D one needs in an entire day, and the equivalent found in most vitamin D supplements.

If you’re wondering if the vitamin D from mushrooms actually makes it into your bloodstream, it does. A recent meta-analysis of randomized controlled trials showed that tanned (UV-exposed) mushrooms may be effective in increasing active vitamin D levels in adults with low levels of vitamin D, and studies (randomised controlled trials) have shown that it may be just as effective as supplements at increasing vitamin D levels in the blood (here, and here).

Some research is very positive, saying that putting your mushrooms in direct sunlight for 10–15 minutes may provide you with 100% of your daily vitamin D needs, and the vitamin D content in sunlight-exposed mushrooms may be retained with refrigeration for up to 8 days.

The production of vitamin D may be increased by a further 30% by placing them in the sun with the underside, or gills, facing up, or by 60% if you slice them.❞

Read all about it: Tan your mushrooms, not your skin

Which is better?

In few words: D3 is better.

They both do the exact same job, but with D3, you simply get more bang-for-buck:

❝The WMD in change in total 25(OH)D based on 12 daily dosed vitamin D2-vitamin D3 comparisons, analyzed using liquid chromatography-tandem mass spectrometry, was 10.39 nmol/L (40%) lower for the vitamin D2 group compared with the vitamin D3 group.

Vitamin D3 leads to a greater increase of 25(OH)D than vitamin D2, even if limited to daily dose studies, but vitamin D2 and vitamin D3 had similar positive impacts on their corresponding 25(OH)D hydroxylated forms.❞

Note: “WMD” here means “weighted mean difference”, not “weapons of mass destruction”

Read in full: Comparison of the Effect of Daily Vitamin D2 and Vitamin D3 Supplementation on Serum 25-Hydroxyvitamin D Concentration (Total 25(OH)D, 25(OH)D2, and 25(OH)D3) and Importance of Body Mass Index: A Systematic Review and Meta-Analysis

About that “and importance of BMI”, by the way: in persons with a BMI >25, there was no longer a difference between the two forms. Literally, no difference at all; the difference was reduced to 0%.

Another study found similarly, but with different numbers (finding a greater difference), and without recording BMI as a factor:

❝D3 is approximately 87% more potent in raising and maintaining serum 25(OH)D concentrations and produces 2- to 3-fold greater storage of vitamin D than does equimolar D2.❞

See the paper: Vitamin D3 Is More Potent Than Vitamin D2 in Humans

“Well that sucks, because I’m vegan”

Fear not, you can get vegan D3 too.

Much like “you can’t get vegan B12” (but you can; it’s made by yeast), there are vegan D3 supplements, made by lichen.

The trouble with lichen, when it comes to classifying it, it that it’s actually a hybrid colony of many small, strange things (beyond the scope of this article, but they are fascinating, so this writer is holding herself back by the scruff of the neck from explaining in detail), some of which are technically part of Kingdom Animalia, but it is hard to find even the most ardent vegan who will object to consuming bacteria, for example.

Want to try some?

We don’t sell it, but here for your convenience is an example product on Amazon 😎

But watch out with the doses, if supplementing vitamin D in either form, because…

Vit D + Calcium: Too Much Of A Good Thing? ← this also talks about safe and effective doses, and what goes wrong if you take too much

Take care!

Don’t Forget…

Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

Recommended

  • Is “Extra Virgin” Worth It?
  • Food Expiration Dates Don’t Mean What Most People Think They Mean
    Food expiration dates may mislead you into wasting perfectly good food. Learn when to trust your senses over the label to reduce waste.

Learn to Age Gracefully

Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:

  • The Blood Sugar Solution – by Dr. Mark Hyman

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    The main purpose of this book is combating metabolic disease, the amalgam of what’s often prediabetes (sometimes fully-fledged diabetes) and cardiovascular disease (sometimes fully-fledged heart disease).

    To achieve this (after an introductory section explaining what the sociomedical problems are and why the sociomedical problems are happening), he offers a seven-step program; we’ll not keep those steps a mystery; they are:

    1. Boost your nutrition
    2. Regulate your hormones
    3. Reduce inflammation
    4. Improve your digestion
    5. Maximize detoxification
    6. Enhance energy metabolism
    7. Soothe your mind

    Thereafter, it’s all about leading the reader by the hand through the steps; he also offers a six-week action plan, and a six-week meal plan with recipes.

    The style is very sensationalist (too sensationalist for this reviewer’s personal taste) but nevertheless backed up with hard science when it comes to hard claims. So, if you don’t mind wading through (or skipping) some early chapters that are a bit “used car salesman” in feel, there’s actually a lot of good information, especially in the middle of the book, and useful practical guides in the middle and end.

    Bottom line: if you want a good comprehensive science-based practical guide to addressing the risk of metabolic disease, this is that.

    Click here to check out The Blood Sugar Solution, and look after yours!

    Share This Post

  • Menopause can bring increased cholesterol levels and other heart risks. Here’s why and what to do about it

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Menopause is a natural biological process that marks the end of a woman’s reproductive years, typically between 45 and 55. As women approach or experience menopause, common “change of life” concerns include hot flushes, sweats and mood swings, brain fog and fatigue.

    But many women may not be aware of the long-term effects of menopause on the heart and blood vessels that make up the cardiovascular system. Heart disease accounts for 35% of deaths in women each year – more than all cancers combined.

    What should women – and their doctors – know about these risks?

    Hormones protect hearts – until they don’t

    As early as 1976, the Framingham Heart Study reported more than twice the rates of cardiovascular events in postmenopausal than pre-menopausal women of the same age. Early menopause (younger than age 40) also increases heart risk.

    Before menopause, women tend to be protected by their circulating hormones: oestrogen, to a lesser extent progesterone and low levels of testosterone.

    These sex hormones help to relax and dilate blood vessels, reduce inflammation and improve lipid (cholesterol) levels. From the mid-40s, a decline in these hormone levels can contribute to unfavourable changes in cholesterol levels, blood pressure and weight gain – all risk factors for heart disease.

    Speedkingz/Shutterstock

    4 ways hormone changes impact heart risk

    1. Dyslipidaemia– Menopause often involves atherogenic changes – an unhealthy imbalance of lipids in the blood, with higher levels of total cholesterol, triglycerides, and low-density lipoprotein (LDL-C), dubbed the “bad” cholesterol. There are also reduced levels of high-density lipoprotein (HDL-C) – the “good” cholesterol that helps remove LDL-C from blood. These changes are a major risk factor for heart attack or stroke.

    2. Hypertension – Declines in oestrogen and progesterone levels during menopause contribute to narrowing of the large blood vessels on the heart’s surface, arterial stiffness and raise blood pressure.

    3. Weight gain – Females are born with one to two million eggs, which develop in follicles. By the time they stop ovulating in midlife, fewer than 1,000 remain. This depletion progressively changes fat distribution and storage, from the hips to the waist and abdomen. Increased waist circumference (greater than 80–88 cm) has been reported to contribute to heart risk – though it is not the only factor to consider.

    4. Comorbidities – Changes in body composition, sex hormone decline, increased food consumption, weight gain and sedentary lifestyles impair the body’s ability to effectively use insulin. This increases the risk of developing metabolic syndromes such as type 2 diabetes.

    While risk factors apply to both genders, hypertension, smoking, obesity and type 2 diabetes confer a greater relative risk for heart disease in women.

    So, what can women do?

    Every woman has a different level of baseline cardiovascular and metabolic risk pre-menopause. This is based on their genetics and family history, diet, and lifestyle. But all women can reduce their post-menopause heart risk with:

    • regular moderate intensity exercise such as brisk walking, pushing a lawn mower, riding a bike or water aerobics for 30 minutes, four or five times every week
    • a healthy heart diet with smaller portion sizes (try using a smaller plate or bowl) and more low-calorie, nutrient-rich foods such as vegetables, fruit and whole grains
    • plant sterols (unrefined vegetable oil spreads, nuts, seeds and grains) each day. A review of 14 clinical trials found plant sterols, at doses of at least 2 grams a day, produced an average reduction in serum LDL-C (bad cholesterol) of about 9–14%. This could reduce the risk of heart disease by 25% in two years
    • less unhealthy (saturated or trans) fats and more low-fat protein sources (lean meat, poultry, fish – especially oily fish high in omega-3 fatty acids), legumes and low-fat dairy
    • less high-calorie, high-sodium foods such as processed or fast foods
    • a reduction or cessation of smoking (nicotine or cannabis) and alcohol
    • weight-gain management or prevention.
    Women walking together outdoors with exercise clothes and equipment
    Exercise can reduce post-menopause heart disease risk. Monkey Business Images/Shutterstock

    What about hormone therapy medications?

    Hormone therapy remains the most effective means of managing hot flushes and night sweats and is beneficial for slowing the loss of bone mineral density.

    The decision to recommend oestrogen alone or a combination of oestrogen plus progesterone hormone therapy depends on whether a woman has had a hysterectomy or not. The choice also depends on whether the hormone therapy benefit outweighs the woman’s disease risks. Where symptoms are bothersome, hormone therapy has favourable or neutral effects on coronary heart disease risk and medication risks are low for healthy women younger than 60 or within ten years of menopause.

    Depending on the level of stroke or heart risk and the response to lifestyle strategies, some women may also require medication management to control high blood pressure or elevated cholesterol levels. Up until the early 2000s, women were underrepresented in most outcome trials with lipid-lowering medicines.

    The Cholesterol Treatment Trialists’ Collaboration analysed 27 clinical trials of statins (medications commonly prescribed to lower cholesterol) with a total of 174,000 participants, of whom 27% were women. Statins were about as effective in women and men who had similar risk of heart disease in preventing events such as stroke and heart attack.

    Every woman approaching menopause should ask their GP for a 20-minute Heart Health Check to help better understand their risk of a heart attack or stroke and get tailored strategies to reduce it.

    Treasure McGuire, Assistant Director of Pharmacy, Mater Health SEQ in conjoint appointment as Associate Professor of Pharmacology, Bond University and as Associate Professor (Clinical), The University of Queensland

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

    Share This Post

  • Felt Time – by Dr. Marc Wittmann

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    This book goes far beyond the obvious “time flies when you’re having fun / passes slowly when bored”, or “time seems quicker as we get older”. It does address those topics too, but even in doing so, unravels deeper intricacies within.

    The author, a research psychologist, includes plenty of reference to actual hard science here, and even beyond subjective self-reports. For example, you know how time seems to slow down upon immediate apparent threat of violent death (e.g. while crashing, while falling, or other more “violent human” options)? We learn of an experiment conducted in an amusement park, where during a fear-inducing (but actually safe) plummet, subjective time slows down yes, but measures of objective perception and cognition remained the same. So much for adrenal superpowers when it comes to the brain!

    We also learn about what we can change, to change our perception of time—in either direction, which is a neat collection of tricks to know.

    The style is on the dryer end of pop-sci; we suspect that being translated from German didn’t help its levity. That said, it’s not scientifically dense either (i.e. not a lot of jargon), though it does have many references (which we like to see).

    Bottom line: if you’ve ever wished time could go more quickly or more slowly, this book can help with that.

    Click here to check out Felt Time, and make yours count!

    Share This Post

Related Posts

  • Is “Extra Virgin” Worth It?
  • Get Rid Of Female Facial Hair Easily

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Dr. Sam Ellis, dermatologist, explains:

    Hair today; gone tomorrow

    While a little peach fuzz is pretty ubiquitous, coarser hairs are less common in women especially earlier in life. However, even before menopause, such hair can be caused by main things, ranging from PCOS to genetics and more. In most cases, the underlying issue is excess androgen production, for one reason or another (i.e. there are many possible reasons, beyond the scope of this article).

    Options for dealing with this include…

    • Topical, such as eflornithine (e.g. Vaniqa) thins terminal hairs (those are the coarse kind); a course of 6–8 weeks continued use is needed.
    • Hormonal, such as estrogen (opposes testosterone and suppresses it), progesterone (downregulates 5α-reductase, which means less serum testosterone is converted to the more powerful dihydrogen testosterone (DHT) form), and spironolactone or other testosterone-blockers; not hormones themselves, but they do what it says on the tin (block testosterone).
    • Non-medical, such as electrolysis, laser, and IPL. Electrolysis works on all hair colors but takes longer; laser needs to be darker hair against paler skin* (because it works by superheating the pigment of the hair while not doing the same to the skin) but takes more treatments, and IPL is a less-effective more-convenient at-home option, that works on the same principles as laser (and so has the same color-based requirements), and simply takes even longer than laser.

    *so for example:

    • Black hair on white skin? Yes
    • Red hair on white skin? Potentially; it depends on the level of pigmentation. But it’s probably not the best option.
    • Gray/blonde hair on white skin? No
    • Black hair on mid-tone skin? Yes, but a slower pace may be needed for safety
    • Anything else on mid-tone skin? No
    • Anything on dark skin? No

    For more on all of this, enjoy:

    Click Here If The Embedded Video Doesn’t Load Automatically!

    Want to learn more?

    You might also like to read:

    Too Much Or Too Little Testosterone?

    Take care!

    Don’t Forget…

    Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

    Learn to Age Gracefully

    Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:

  • These Top Few Things Make The Biggest Difference To Health

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    The Best Few Interventions For The Best Health

    Writer’s note: I was going to do something completely different for today (so that can go out another week now), but when reflecting on my own “what should I focus on in the new year?” (in terms of my own personal health goals and such) it occured to me that I should look back on the year’s articles, to take our own advice myself, and see what most important things I should make sure to focus on.

    In so doing for myself, it occured to me that you, our subscribers who like condensed information and simple interventions for big positive effects, might also find value in a similar once-over. And so, today’s main feature was born!

    Sometimes at 10almonds we talk about “those five things that affect everything”. They are:

    1. Good diet
    2. Good exercise
    3. Good sleep
    4. Not drinking
    5. Not smoking

    If we were to add a sixth in terms of things that make a huge difference, it would be “manage stress effectively” and a seventh, beyond the scope of our newsletter, would be “don’t be socioeconomically disadvantaged” (e.g. poor, and/or part of some disprivileged minority group).

    But as for those five we listed, it still leaves the question: what are the few most effective things we can do to improve them? Where can we invest our time/energy/effort for greatest effect?

    Good diet

    Best current science consistently recommends the Mediterranean Diet:

    The Mediterranean Diet: What Is It Good For?

    But it can be tweaked for specific desired health considerations:

    Four Ways To Upgrade The Mediterranean Diet

    Other most-effective dietary tweaks that impact a lot of other areas of health include looking after your gut health and looking after your blood sugars:

    Making Friends With Your Gut (You Can Thank Us Later)

    and

    “Let Them Eat Cake”, She Said (10 Ways To Balance Blood Sugars)

    Good exercise

    Most exercise is good, but two of the most beneficial things that are (for most people) easy to implement are walking, and High-Intensity Interval Training:

    How To Do HIIT (Without Wrecking Your Body)

    Good sleep

    This means quality and quantity! We cannot skimp on either and expect good health:

    Why You Probably Need More Sleep

    and as for quality,

    The Head-To-Head Of Google and Apple’s Top Apps For Getting Your Head Down

    Not drinking

    According to the World Health Organization, the only safe amount of alcohol is zero.

    See also:

    Can We Drink To Good Health? (e.g. Red Wine & Heart Health)

    and

    How To Reduce Or Quit Alcohol

    Not smoking

    We haven’t done a main feature on this! It’s probably not really necessary, as it’s not very contentious to say “smoking is bad for everything”.

    WHO | Tobacco kills up to half its users who don’t quit

    However, as a side-note, while cannabis is generally recognised as not as harmful as tobacco-based products, it has some fairly major drawbacks too. For some people, the benefits (e.g. pain relief) may outweigh the risks, though:

    Cannabis Myths vs Reality

    Final thoughts

    Not sure where to start? We suggest this order of priorities, unless you have a major health condition that makes something else a higher priority:

    1. If you smoke, stop
    2. If you drink, reduce, or ideally stop
    3. Improve your diet

    About that diet…

    When it comes to exercise, get your 10,000 daily steps in (actually, science says 8,000 steps is fine), and consider adding HIIT per our above article, when you feel like adding that in. As for that about the steps:

    Meta-analysis of 15 studies reports new findings on how many daily walking steps needed for longevity benefit

    When it comes to sleep, if you’re taking care of the above things, and set a regular early wake-up time that you do not deviate from, then this will probably take care of itself, if you don’t have a sleep-inconvenient lifestyle (e.g. shift work, just had a baby, etc) or a sleep disorder.

    For further pointers, see: 10 Tips for Better Sleep: Starting In The Morning

    Take care!

    Don’t Forget…

    Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

    Learn to Age Gracefully

    Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:

  • Cancer is increasingly survivable – but it shouldn’t depend on your ability to ‘wrangle’ the health system

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    One in three of us will develop cancer at some point in our lives. But survival rates have improved to the point that two-thirds of those diagnosed live more than five years.

    This extraordinary shift over the past few decades introduces new challenges. A large and growing proportion of people diagnosed with cancer are living with it, rather than dying of it.

    In our recently published research we examined the cancer experiences of 81 New Zealanders (23 Māori and 58 non-Māori).

    We found survivorship not only entailed managing the disease, but also “wrangling” a complex health system.

    Surviving disease or surviving the system

    Our research focused on those who had lived longer than expected (four to 32 years since first diagnosis) with a life-limiting or terminal diagnosis of cancer.

    Common to many survivors’ stories was the effort it took to wrangle the system or find others to advocate on their behalf, even to get a formal diagnosis and treatment.

    By wrangling we refer to the practices required to traverse complex and sometimes unwelcoming systems. This is an often unnoticed but very real struggle that comes on top of managing the disease itself.

    The common focus of the healthcare system is on symptoms, side effects of treatment and other biological aspects of cancer. But formal and informal care often falls by the wayside, despite being key to people’s everyday experiences.

    A woman at a doctor's appointment
    Survival is often linked to someone’s social connections and capacity to access funds. Getty Images

    The inequities of cancer survivorship are well known. Analyses show postcodes and socioeconomic status play a strong role in the prevalence of cancer and survival.

    Less well known, but illustrated in our research, is that survival is also linked to people’s capacity to manage the entire healthcare system. That includes accessing a diagnosis or treatment, or identifying and accessing alternative treatments.

    Survivorship is strongly related to material resources, social connections, and understandings of how the health system works and what is available. For instance, one participant who was contemplating travelling overseas to get surgery not available in New Zealand said:

    We don’t trust the public system. So thankfully we had private health insurance […] But if we went overseas, health insurance only paid out to $30,000 and I think the surgery was going to be a couple of hundred thousand. I remember Dad saying and crying and just being like, I’ll sell my business […] we’ll all put in money. It was really amazing.

    Assets of survivorship

    In New Zealand, the government agency Pharmac determines which medications are subsidised. Yet many participants were advised by oncologists or others to “find ways” of taking costly, unsubsidised medicines.

    This often meant finding tens of thousands of dollars with no guarantees. Some had the means, but for others it meant drawing on family savings, retirement funds or extending mortgages. This disproportionately favours those with access to assets and influences who survives.

    But access to economic capital is only one advantage. People also have cultural resources – often described as cultural capital.

    In one case, a participant realised a drug company was likely to apply to have a medicine approved. They asked their private oncologist to lobby on their behalf to obtain the drug through a compassionate access scheme, without having to pay for it.

    Others gained community support through fundraising from clubs they belonged to. But some worried about where they would find the money, or did not want to burden their community.

    I had my doctor friend and some others that wanted to do some public fundraising. But at the time I said, “Look, most of the people that will be contributing are people from my community who are poor already, so I’m not going to do that option”.

    Accessing alternative therapies, almost exclusively self-funded, was another layer of inequity. Some felt forced to negotiate the black market to access substances such as marijuana to treat their cancer or alleviate the side effects of orthodox cancer treatment.

    Cultural capital is not a replacement for access to assets, however. Māori survivorship was greatly assisted by accessing cultural resources, but often limited by lack of material assets.

    Persistence pays

    The last thing we need when faced with the possibility of cancer is to have to push for formal diagnosis and care. Yet this was a common experience.

    One participant was told nothing could be found to explain their abdominal pain – only to find later they had pancreatic cancer. Another was told their concerns about breathing problems were a result of anxiety related to a prior mental health history, only to learn later their earlier breast cancer had spread to their lungs.

    Persistence is another layer of wrangling and it often causes distress.

    Once a diagnosis was given, for many people the public health system kicked in and delivered appropriate treatment. However, experiences were patchy and variable across New Zealand.

    Issues included proximity to hospitals, varying degrees of specialisation available, and the requirement of extensive periods away from home and whānau. This reflects an ongoing unevenness and lack of fairness in the current system.

    When facing a terminal or life-limiting diagnosis, the capacity to wrangle the system makes a difference. We shouldn’t have to wrangle, but facing this reality is an important first step.

    We must ensure it doesn’t become a continuing form of inequity, whereby people with access to material resources and social and cultural connections can survive longer.

    Kevin Dew, Professor of Sociology, Te Herenga Waka — Victoria University of Wellington; Alex Broom, Professor of Sociology & Director, Sydney Centre for Healthy Societies, University of Sydney; Chris Cunningham, Professor of Maori & Public Health, Massey University; Elizabeth Dennett, Associate Professor in Surgery, University of Otago; Kerry Chamberlain, Professor of Social and Health Psychology, Massey University, and Richard Egan, Associate Professor in Health Promotion, University of Otago

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

    Don’t Forget…

    Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

    Learn to Age Gracefully

    Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails: