Vitamin D is one of the most talked-about nutrients in modern health discussions, yet many people are still confused about what it actually is and how it works in the body. Often called the "sunshine vitamin," vitamin D plays an essential role in bone health, immune function, mood regulation, and many other biological processes. However, not all vitamin D is the same. Understanding the types of vitamin D, including how they are produced, absorbed, and used by the body, can help you make an informed decision about which supplement formats are right for you.

Vitamin D Deficiency

Despite this, statistics tell us that a whopping 40-75% of the population across age groups is deficient in vitamin D.

A variety of factors may be to blame

  • Even though we’re able to synthesize vitamin D in our bodies from exposure to sunlight, our ability to produce vitamin D declines with age.
  • Those with darker skin pigment (more melanin) have greater difficulty producing vitamin D from the sun.
  • The use of extensive skin coverage for sun protection, as well as sunscreen.
  • Where we live: we may get less sunlight due to latitude, season, time of day, cloud cover, and smog.

For the above reasons, vitamin D supplementation is a wise choice for most people – but with so many different types of vitamin D, it's difficult to know which one to choose. 

Vitamin D Supplement Options

Vitamin D supplements are available in two forms: vitamin D2 (“ergocalciferol”) and vitamin D3 (“cholecalciferol”). Let's explore these different types of vitamin D.

Vitamin D2 

These supplements are manufactured synthetically from yeast and are vegan. Even though both vitamin D2 and D3 are well absorbed in the gut, research indicates that D3 is more potent. Vitamin D2 is also not active for as long as D3. Vitamin D2 is typically the form that doctors prescribe to help the body absorb calcium and phosphorus, support bone health, and prevent osteoporosis.

Vitamin D3 

These supplements are manufactured from the cholesterol found in wool grease (lanolin). D3 is typically the preferred choice of vitamin D because research indicates that it is better at increasing vitamin D concentrations in the blood and maintains these levels for longer than vitamin D2. Just as importantly, vitamin D3 from animal products (specifically from lanolin) is the closest to what humans produce from exposure to sunlight. Therefore, vitamin D3 is considered the “natural & active” form of Vitamin D (and converted up to 500 times faster than D2!)

Liposomal Vitamin D 

This form is considered an “enhanced” form of D3 thanks to its unique liposomal delivery system. Vit D is encapsulated in tiny fat-soluble lipid bubbles we call liposomes. The liposome serves as both a delivery system and protects the vitamin D against the harsh stomach environment. Due to this structure, liposomes bond easily with cells to facilitate the delivery of their active ingredients (in this case, D3). Thanks to this enhanced delivery and absorption, nutrients delivered in liposomal form offer superior absorption and bioavailability.

Vegan Vitamin D 

Vegan alternatives of D3 come from algae. Though not animal source, D3 derived from algae produces comparable results to lanolin-based - both in terms of absorption, and blood concentration. Efficacy aside, one of the biggest advantages of algae-sourced vitamin D is that it is vegan. This is important because some people can be put off by the fact that D3 comes from lanolin and would rather get it from a plant source. As an added bonus, algae-sourced D3 provides a sustainable and clean form of vitamin D, which does not require the use of pesticides.

Which Supplement Format is Right For Me?

Vitamin D supplements are available in a variety of galenic forms – each offering its own distinct benefits. Some are better suited for certain individuals and health conditions. Read on!

Capsules are the preferred choice for many because they contain few if any excipients, and are odorless, tasteless, and easy to swallow. They are available either in regular gelatin form or veggie caps. Capsules are also ideal for sensitive stomachs because they reduce gastrointestinal irritation.

Softgels – Oil-based softgels are easier to swallow than conventional tablets. Softgels also offer a greater stability of the active ingredients and have an extended shelf life, which is great if you aren’t someone who takes your supplements daily.

Liquids are more easily digested than tablets/capsules, allowing for better absorption. Liquid and liposomal vitamins are also ideal for those who have a hard time swallowing pills (those with dentures will also appreciate a liquid option). This format also makes it easier to take higher doses when needed.

Tablets are small and inexpensive, so great if you’re on a budget, and they are a convenient way to maintain an adequate intake of vitamin D, even when dietary intake and sun exposure are lacking.