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Vitamin D3 vs D2

Does the type matter?

TL;DR

Yes. D3 (cholecalciferol) raises blood levels 87% more effectively than D2 (ergocalciferol). D3 is what your skin makes from sun. D2 is plant-derived and less effective. Always choose D3 unless vegan (then look for lichen-derived D3).

AVitamin D3 (Cholecalciferol)

Wins

  • +87% more effective at raising blood levels
  • +Same form your skin produces naturally
  • +Longer-lasting in the body
  • +More research on health outcomes
  • +Standard recommendation from experts

Loses

  • -Usually from lanolin (sheep wool) or fish
  • -Vegans need to find lichen-derived version
  • -Slightly more expensive than D2

BVitamin D2 (Ergocalciferol)

Wins

  • +Vegan-friendly (from mushrooms/yeast)
  • +Cheaper
  • +Still raises vitamin D levels (just less)

Loses

  • -87% less effective than D3
  • -Shorter half-life in body
  • -Need higher doses for same effect
  • -Most health research uses D3
  • -No good reason to choose unless vegan

The Verdict

D3 is superior. Always choose D3.

The evidence is clear. D3 raises and maintains blood levels dramatically better than D2. A 2012 meta-analysis showed D3 is nearly twice as effective. The only reason D2 exists in supplements is because it's cheaper and historically used in prescriptions.

Choose Vitamin D3 (Cholecalciferol) When:

  • Always (unless strict vegan)
  • You want the most effective form
  • You're correcting deficiency
  • Any time D is recommended

Choose Vitamin D2 (Ergocalciferol) When:

  • Strict vegan (look for lichen D3 first)
  • D2 is literally the only option available
  • Doctor specifically prescribed D2

The Bottom Line

Vitamin D3. Always. It's dramatically more effective. Vegans can find lichen-sourced D3.

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About this information: Our recommendations draw from peer-reviewed clinical trials, systematic reviews, and the same medical databases your doctor uses. These statements have not been evaluated by the FDA. Supplements are not intended to diagnose, treat, cure, or prevent any disease.

Moderate Evidence

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