Which form of vitamin D is absorbed better?

Not only important during the winter months, but throughout the year in the Netherlands: we’re talking about vitamin D. This vitamin supports the immune system, is important for calcium absorption and is good for the muscles. That you can produce vitamin D by catching a few rays of sunshine regularly is nothing new, but did you know there are different forms of vitamin D? In this article, we explain which vitamin D is absorbed better.

Want to know more about vitamin D? Read everything about vitamin D here.

Different forms of vitamin D

Vitamin D comes in different forms, and some are absorbed better than others.

Plant-based vitamin D2 (ergocalciferol)

Vitamin D2 is found in plant sources such as mushrooms, including shiitake, button mushrooms and portobello. Vitamin D2 is converted by the body into the active form (D3), but on average it remains in the blood for a shorter time than vitamin D3.

Animal-based vitamin D3 (cholecalciferol)

Vitamin D3 is found in animal sources such as fish, meat and eggs. Also—importantly—we produce vitamin D3 ourselves with the help of UV radiation from sunlight. It’s good to know that in the Netherlands, the sun’s strength is insufficient for a large part of the year to produce enough vitamin D through sunlight, so it’s important to get enough vitamin D in other ways. Vitamin D3 is the active form of vitamin D and stays in the blood for longer, making it available for use in the body for longer.

Plant-based vitamin D3 (cholecalciferol)

Nowadays, vitamin D3 is also available in a plant-based form. This is extracted from lichen, a type of fungus that grows on trees. Lichen contains a form of vitamin D3 comparable to animal-derived vitamin D3 and therefore offers the same benefits. This makes it a very suitable option for vegetarians and vegans.

How is vitamin D best absorbed?

You now know that vitamin D3 is the best-absorbed and active form of vitamin D. But what else affects absorption, besides the form? Vitamin D is a fat-soluble vitamin. This means we store some of it and can build up a kind of reserve. If you take fat-soluble vitamins as a supplement, it’s best to combine them with fatty foods. This improves absorption. Many vitamin D supplements therefore also contain a form of fat, such as olive oil.

Did you know… vitamin D from food is partly absorbed and stored in fat tissue and organs, such as the liver?

Vitamin D3 and K2

When you read about vitamin D3, vitamin K2 often comes up as well. That’s because both vitamins are involved in calcium metabolism. While vitamin D helps with the absorption of calcium from food, vitamin K2 helps direct it to the right places: your bones. Read more here about how vitamin D3 and K2 work together.

Finally

So, the absorption of vitamin D depends on both the form of vitamin D and how you take it. For the best absorption, choose vitamin D3 and take it with fatty foods such as avocado or salmon. When choosing vitamin D supplements, check that a fatty substance such as (olive) oil has been added to support absorption.

Would you like advice on vitamin D? Visit a Vitaminstore shop near you, or get advice from our health coaches via the online chat.