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Vitamin D is essential for health Vitamin D is responsible for far more than

healthy bones. It is now known that almost every disease has a low vitamin D

level. We explain how a good supply of vitamin D can be implemented, which

foods contain vitamin D, which vitamin D preparations are recommended, how

sunscreens should be assessed and much more.

Author: Carina Rehberg Updated: September 17, 2020

Vitamin D is lacking in almost all diseases For a long time it was believed

that if you had a vitamin D level that was too low, you risked rickets and

osteoporosis, nothing more. In the meantime, however, we know that those

diseases that are responsible for most of the suffering of mankind also go hand

in hand with low vitamin D levels: cancer, cardiovascular diseases, diabetes,

autoimmune diseases, depression, dementia and chronic pain conditions (2nd ).

It is therefore worth knowing more about vitamin D.

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Vitamin D is a fat-soluble vitamin Vitamin D is a fat-soluble vitamin. In

contrast to water-soluble vitamins, fat-soluble vitamins can be stored by the

body. Vitamin D is stored in fat and muscle tissue and in the liver. Thanks to

these stores, the organism can - depending on how well the stores are filled -

bridge a few weeks or even months without vitamin D intake.

Cholecalciferol and Ergocalciferol: The Two Vitamin D Forms Vitamin D mainly

comes in two forms: vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol)


Vitamin D3 is found (mostly in small amounts) in animal foods. However, it is

also produced from 7-dehydrocholesterol under the influence of sunlight (UVB

radiation) in humanskin. Vitamin D2 is found (mostly in small amounts) in some

plant-based foods. There it was made from ergosterol - also under the influence

of UVB radiation. Vitamin D2 does not exist in the human body, but it can be

converted into vitamin D3. UVB radiation is that part of UV radiation that

moves in a wave range between 290 and 315 nm, ensures a tan and sun protection,

but is also responsible for sunburns. The range of UVA radiation, on the other

hand, extends from 315 to 380 nm. UVA radiation penetrates deeper into the skin

than UVB radiation, leads to less sunburn, but accelerates the aging of the.

Both forms of radiation can - with excessive sunbathing - cause skin cancer.

Which form of vitamin D is better? Vitamin D3 is generally considered to be the

“better” vitamin D, while vitamin D2 is not said to have such a good effect.

Therefore, there are hardly any food supplements with vitamin D2 on the market.

However, a 2013 study found that consuming mushrooms exposed to sunlight and

therefore rich in vitamin D2 (2,000 IU) increased vitamin D levels in humans as

well as consuming the same amount of vitamin D2 and vitamin D3 supplements.

In addition, however, the researchers stated that mushrooms always contain

certain amounts of vitamin D3, which of course could also have contributed to

the positive study result.

* You can find recommended vitamin D supplements here under this link

Vegan vitamin D3 from lichen and mushrooms Most vitamin D3 preparations are

still made on the basis of lanolin (wool wax from the wool of sheep) and are

therefore not vegan. In the meantime, however, there are also vegan, i.e.

purely plant-based vitamin D3 preparations, as vitamin D3 can also be found in

lichens and some mushrooms, so that these non-animal sources can now be used

for the production of vegan vitamin D3 and discussions are taking place have no

need for "better" or "worse" vitamin D.

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