Which form of vitamin D is best absorbed?
Not only important during the winter months, but year-round in the Netherlands: we’re talking about vitamin D. This vitamin supports the immune system, is crucial for calcium absorption, and is beneficial for muscles. While it's no surprise that you can produce vitamin D by catching some rays, did you know that there are different forms of vitamin D? In this article, we'll explain which form of vitamin D is best absorbed.
Want to learn more about vitamin D? Read all about vitamin D here.
Different Forms of Vitamin D
Vitamin D is available in various forms, some of which are absorbed more effectively than others.
Plant-based Vitamin D2 (ergocalciferol)
Vitamin D2 is found in plant-based sources such as mushrooms, including shiitake, button mushrooms, and portobello. Vitamin D2 is the less active form of vitamin D and remains in the bloodstream for a shorter period.
Animal-based Vitamin D3 (cholecalciferol)
Vitamin D3 is found in animal sources such as fish, meat, and eggs. Importantly, we also produce vitamin D3 ourselves with the help of UV radiation from sunlight. It's worth noting that in the Netherlands, there isn't nearly enough sun to produce sufficient vitamin D all year round, so it's important to obtain enough vitamin D through other means. Vitamin D3 is the active form of vitamin D and stays in the blood longer, making it available for use in the body for a longer time.
Plant-based Vitamin D3 (cholecalciferol)
Nowadays, vitamin D3 is also available in a plant-based form. This is derived from lichen, a type of fungus that grows on trees. Lichen contains a form of vitamin D3 similar to animal-based vitamin D3 and thus offers the same benefits, making this variant very suitable for vegetarians and vegans.
How is Vitamin D Best Absorbed?
You now know that vitamin D3 is the most absorbable and active form of vitamin D. But what else affects absorption besides the form? Vitamin D is a fat-soluble vitamin, meaning we can store some of it and build up a reserve. When taken as a supplement, fat-soluble vitamins are best combined with fatty foods to enhance absorption. Many vitamin D supplements therefore also contain a form of fat, such as olive oil.
Did you know... you absorb about 80% of the vitamin D from food? This is stored in fat tissue and organs such as your liver.
Vitamin D3 and K2
When reading about vitamin D3, vitamin K2 often comes up as well. This is because both vitamins are involved in calcium absorption. While vitamin D aids in the absorption of calcium from food, vitamin K2 ensures it is directed to the right places: your bones. Read more about how vitamin D3 and K2 work together here.
In Conclusion
The absorbability of vitamin D depends on both the form of vitamin D and how you take it. For optimal absorption, choose vitamin D3 and consume it with fatty foods such as avocado or salmon. Make sure that vitamin D supplements also contain a fatty substance like (olive) oil to boost absorption.
Would you like advice on vitamin D? Visit a Vitaminstore shop near you, or get advice from our health coaches via online chat.
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