Vitamin D2 and Vitamin D3SHI There are two primary forms of vitamin D in foods or dietary supplements. Vitamin D2 is a vegetable source of vitamin D, while vitamin D3 is an animal source. Most vitamin D supplements are D3. This article will show you how to eat and when is the best time to supplement.
How To Take Vitamin D?
Whether it is D3 or D2, it is absorbed by the human body in the small intestine after eating, and the absorption rate is reasonable, reaching about 75%. Vitamin D is fat-soluble, and when lipids are present in the gut, it facilitates absorption. Therefore, vitamin D is not the best to eat on an empty stomach. Fat in meals may promote vitamin D absorption. Factors such as age and obesity did not affect vitamin D absorption. By this reasoning, vitamin D may be better absorbed when taken with meals.
The above inferences have also been confirmed in some small studies:
A 2010 observational study found that supplementing vitamin D with meals at the largest meal of the day improved vitamin D absorption; after 2-3 months, blood vitamin D levels increased by about 50%.
Another small study in 2014 found that eating the largest meal of the day with vitamin D boost absorption. However, the ratio of MUFA and PUFA in the diet did not affect vitamin D absorption.
When To Take Vitamin D: Morning Or Night?
You can take vitamin D supplements in the morning, noon, or evening. There is currently no research evidence to suggest which time point is optimal. However, once you've chosen a specific time to take vitamin D, it's best to stick to that time each day. This is not for higher absorption or utilization, but for easy remembering to don't forget to eat.
Summary
You can choose to take vitamin D with meals. And try to keep the time of taking vitamin D2 or D3 as regular and fixed as possible. However, the absorption rate of vitamin D in the intestine itself is not low. It is important to remember that adequate supplementation is the key.