Not all vitamin D is the same

Bess Dawson-Hughes, from the US Department of Agriculture (USDA), points out that it is critical to get enough of the right kind of vitamin D in the diet, as vitamin D3 is utilised more efficiently that vitamin D2.

Dietary sources of vitamin D2 (ergocalciferol) can be obtained from plants and vitamin D3 (cholecaciferol) from animal food sources and from the sun.  It was previously thought that vitamins D2 and D3 were equally effective in terms of human nutrition. 

However new research indicates that vitamin D3 is a far more active form and it is needed to promote calcium absorption in the bones.  Without vitamin D3 bones can become thin and brittle.  Inadequate vitamin D is also associated with other diseases and conditions including muscle weakness.

The best source of vitamin D3 is the sun, as the sun's rays help to synthesise vitamin D3 in the skin.  Exposure of hands, arms and face to midday summer sun for just ten minutes is adequate for a daily allowance of vitamin D3.  However sunscreens will block these rays, and much of the world lives in climates that do not provide summer sun for a substantial proportion of the year. 

Hence it is important to obtain the right kind of vitamin D (vitamin D3) from the diet, or supplements.  Oily fish such as mackerel, salmon and sardines are particularly good sources of vitamin D3.  (From The Boston Channel).

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