Vitamin D
There are five forms of Vitamin D, but the two most important for human health are Vitamin D2 (ergocalciferol) and Vitamin D3 (cholecalciferol).
There are five forms of Vitamin D, but the two most important for human health are Vitamin D2 (ergocalciferol) and Vitamin D3 (cholecalciferol).
Here’s a breakdown of all five types:
- Vitamin D1 – A compound of multiple sterols, not a pure vitamin, and is no longer used in classification.
- Vitamin D2 (Ergocalciferol) – Found in plant-based sources like mushrooms and fortified foods.
- Vitamin D3 (Cholecalciferol) – The most effective form, produced in the skin from sunlight and found in animal products like fish, eggs, and dairy.
- Vitamin D4 (22-dihydroergocalciferol) – Found in some mushrooms but has limited research on its effects in humans.
- Vitamin D5 (Sitocalciferol) – A synthetic form derived from plants, studied for its potential benefits but not widely used.
Top Food Sources of Vitamin D2 ✓
Wild Mushrooms (Morel, Maitake, Chanterelle)
Naturally rich in Vitamin D2, especially when exposed to sunlight during growth.
Fortified Plant-Based Milk (Soy Milk, Almond Milk, Oat Milk)
Often enriched with Vitamin D2 to support bone health in plant-based diets.
Fortified Cereals (Oatmeal, Bran Flakes, Cornflakes)
Many breakfast cereals contain added Vitamin D2 to help meet daily requirements.
Fortified Orange Juice (Fresh or Store-Bought)
Some brands enrich orange juice with Vitamin D2 to aid calcium absorption.
Tofu (Firm, Soft, or Silken)
Certain tofu varieties are fortified with Vitamin D2, making them a plant-based source.
Mushroom Powder (Dried Shiitake, Porcini)
Dried and powdered mushrooms retain Vitamin D2 and can be added to meals.
Fortified Bread (Whole Wheat, Multigrain)
Some breads are enriched with Vitamin D2 to help support dietary intake.
Yeast-Based Spreads (Marmite, Vegemite)
Certain yeast extracts contain Vitamin D2 and provide a savory nutritional boost.
Fortified Plant-Based Yogurt (Coconut, Almond, Soy Yogurt)
Often fortified with Vitamin D2 to support bone health and immune function.
UV-Exposed Mushrooms (Portobello, White Button, Cremini)
When exposed to sunlight or UV light, these mushrooms produce high levels of Vitamin D2.- Essential for Blood Clotting – Vitamin K1 plays a crucial role in the production of clotting factors, preventing excessive bleeding.
- Mostly Found in Greens – Dark leafy greens like kale, spinach, and collard greens are the richest sources of Vitamin K1.
- Fat-Soluble Vitamin – Since it’s fat-soluble, consuming it with healthy fats (like olive oil or nuts) enhances absorption.
- Supports Bone Health – Helps activate proteins that regulate bone mineralization, reducing fracture risk.
- Sensitive to Light & Heat – Vitamin K1 degrades when exposed to prolonged heat, light, and oxygen, so fresh greens retain more.
- Can Interact with Medications – Blood thinners like warfarin work by inhibiting Vitamin K1, so consistency in intake is important for those on anticoagulants.
- Gut Bacteria Play a Role – While K1 comes from food, gut bacteria can also convert some of it into Vitamin K2, which has additional benefits.
- Not Stored in Large Amounts – Unlike some other fat-soluble vitamins, Vitamin K1 is not stored extensively in the body and needs regular intake.
Top Food Sources of Vitamin D3 ✓
Cod Liver Oil (Liquid, Capsules)
One of the richest natural sources of Vitamin D3, supporting bone and immune health.
Fatty Fish (Salmon, Mackerel, Sardines)
Naturally high in Vitamin D3, essential for calcium absorption and bone strength.
Egg Yolks (Chicken, Duck, Quail Eggs)
Contain moderate amounts of Vitamin D3, supporting brain function and immunity.
Beef Liver (Grass-Fed, Cooked)
A nutrient-dense organ meat providing Vitamin D3 along with iron and B vitamins.
Fortified Dairy Products (Milk, Cheese, Butter)
Often enriched with Vitamin D3 to promote bone and cardiovascular health.Fortified Orange Juice (Calcium + D3 Enriched)
A plant-based source of Vitamin D3, often fortified for better absorption.Fortified Cereals (Whole Grain, Bran Flakes)
Many breakfast cereals are fortified with Vitamin D3 to support daily intake.
Butter (Grass-Fed, Unsalted)
Contains small amounts of naturally occurring Vitamin D3 along with healthy fats.
Pork Fat (Lard, Bacon Fat)
A source of Vitamin D3 that also provides energy and supports cell function.
UV-Exposed Sheep’s Wool (Lanolin) (Supplement Source)
Commonly used in Vitamin D3 supplements, derived from lanolin in sheep’s wool.- Plant-Based Source – Unlike D3, which comes from animal sources, Vitamin D2 is primarily found in fungi and fortified foods.
- Produced by UV-Exposed Fungi – Mushrooms and yeasts produce Vitamin D2 when exposed to ultraviolet (UV) light, similar to how human skin synthesizes Vitamin D.
- Less Effective Than D3 – Vitamin D2 is not as potent or long-lasting as D3 in raising blood levels of active Vitamin D.
- Common in Fortified Foods – Many plant-based milk alternatives, breakfast cereals, and orange juice brands are fortified with Vitamin D2.
- Prescription Form Available – High-dose Vitamin D2 (ergocalciferol) is sometimes prescribed to treat severe deficiencies.
- Metabolized Differently – The liver converts Vitamin D2 into a less stable form than D3, which is why D3 is generally preferred for supplementation.
- Shorter Half-Life – Vitamin D2 breaks down more quickly in the body compared to D3, meaning it requires more frequent intake to maintain levels.
- Discovered First – Scientists identified Vitamin D2 before D3, and it was originally used to prevent and treat rickets before D3 became the preferred form.
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