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The Benefits of A Daily Vitamin D3 Supplement

Jason Hughes
Published by Jason Hughes
Fact checked by Markus Oliver, BHSc FACT CHECKED
Last updated: June 21, 2022

Vitamin D deficiency is a worldwide crisis. Sources indicate that 40 percent of the U.S. population has a deficiency in Vitamin D, which is likely to be a shocking statistic for some people. Vitamin D3 supplements can provide exceptional benefits for people who want to increase the level of Vitamin D3 in their bodies.

People may often wonder if they can get enough Vitamin D from their diet or from the sun. The truth is that diet alone or the average time that people usually spend in the sun does not provide a sufficient amount of Vitamin D. Let’s look at the importance of Vitamin D3, the benefits of Vitamin D3 and some top vitamin D3 supplement options.

What is Vitamin D3?

Does the mention of Vitamin D2 or Vitamin D3 seem puzzling to you? You likely know about Vitamin D small pills that are available over-the-counter at most big box stores, grocery stores and other locations that sell vitamin supplements. So, what is Vitamin D3? What should you look for when shopping for whole food Vitamin D3 supplement pills? Let’s find out.

Vitamin D2, or ergocalciferol, comes from plants, while Vitamin D3, referred to as cholecalciferol, comes from lanolin, or sheep’s wool. Whole food Vitamin D3 supplement pills typically come from lichen, not animal sources.

Vitamin D2 and D3 both have important roles in the human body. Vitamin D helps your body to absorb calcium, which is a building block for your bones. It also has an important role in your nervous system and muscle and immune system.

The difference between Vitamin D2 supplements and Vitamin D3 supplements is in their molecular structure. You still have benefits from both vitamin D small pills. Healthline indicates that "Vitamin D2 and D3 are not equal" in raising your Vitamin D levels.

Research shows that Vitamin D2 yields less calcifediol, the main circulating form of Vitamin D, compared to Vitamin D3. Vitamin D3 is also more effective at raising calcifediol. It also provides 200 percent to 300 percent greater storage of Vitamin D, compared to Vitamin D2.

Reasons that People Do Not Get Enough Vitamin D

Look at any list of food sources that provide Vitamin D, and you quickly discover that many foods that provide the body with Vitamin D are from meat, shellfish and dairy sources.

Are vegans more likely to have Vitamin D deficiency, compared to non-vegans? There are both food sources and several top Vitamin D supplement options that help you to get the right amount of Vitamin D.

You do not have to be a vegan to become deficient in Vitamin D. There are several reasons that people do not get enough vitamin D, whether or not they are vegan. Medline Plus lists some reasons, which include:

  • You do not get enough sunlight
  • You do not get enough Vitamin D from your diet
  • You have a malabsorption issue that causes you to not absorb Vitamin D from your food
  • You have a medical condition that causes you to be more at risk of Vitamin D deficiency

Vitamin D3 Benefits

Vitamin D is an important hormone in the body. Unfortunately, many people do not get enough Vitamin D from the sun or from their diet. Vegans may have a greater risk of Vitamin D deficiency because of the types of foods that have the highest amount of Vitamin D.

Some foods that are high in Vitamin D are foods that vegans do not include in their diet. Foods that contain natural amounts of Vitamin D include beef liver, egg yolks, fatty fish, cheese and mushrooms. Fortified food products with Vitamin D include some cereals, cow’s milk, yogurt and orange juice.

Vitamin D3 supplements have important benefits. Discover Magazine lists 17 benefits of Vitamin D3, including:

  • Strengthens bones and the immune system
  • Fights inflammation
  • Reduces the risk of fractures and rheumatoid arthritis
  • Lowers the risk of type 2 diabetes
  • Boosts your mood and may improve brain function
  • Supports healthy lung function and a healthy nervous system.

There are additional benefits of Vitamin D3, including that it may prevent certain cancers, may reduce the risk of heart disease, and it encourages healthy hair growth. It also aids in weight loss and strengthens your oral health.

Top Whole Food Vitamin D3 Options

We take a look at the top whole food Vitamin D3 supplement options to discover vegan-friendly supplements that provide exceptional Vitamin D3 benefits.

Garden of Life Vitamin Code Raw D3

Vitamin Code Raw D3 supplements provides whole food nutrition with 2,000 IUs of Vitamin D3. It contains no synthetic binders or fillers, no artificial colors, sweeteners or flavors. The supplement contains 23 “powdered organically grown fruits and vegetables add supporting antioxidants, vitamins and nutrient cofactors.”

The supplement delivers the Vitamin D3 in a whole food lipid based of cracked wall chlorella, which promotes absorption.

Whole Earth & Sea Vegan Bioenhanced Vitamin D3

The Whole Earth & Sea Vegan Bioenhanced Vitamin D3 is extracted from lichen. It is “extracted in a sustainable manner and carefully processed to ensure optimum purity and stability.”

The 25 mcg supplement of D3, equal to 1,000 IU, is ideal for strict vegetarians, vegans, and for anyone.

Naturelo Whole Food Vitamin D3 Gummies

What could be more fun than getting your Vitamin D3 in gummies? The adult, plant-based supplement comes from lichen, and provides 2,000 IU of vegan-friendly Vitamin D3.

The company believes that nutrition comes from nature rather than from a lab. They use no artificial sweeteners, no GMOs, dairy, gluten or soy.


Why do Whole Earth & Sea supplements come in glass bottles?

The company uses glass bottles because they are “environmentally sound.” They use recycled materials for packaging.

Are there other benefits of Vitamin D3 supplements?

Yes, Vitamin D3 can improve cognitive function and prevent dementia.

Are Vitamin D3 supplements affordable?

The cost of Vitamin D3 supplements varies among different manufacturers and retailers. They are budget friendly, even when you choose a vegan D3 supplement.


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