Vitamin D is important for maintaining health, as it has many roles in the human body. But there is more than one form of vitamin D, and recent research suggests that these forms may have different effects. So what are the different types of vitamin D, and is one really more beneficial than the other?
Although medical conditions later associated with vitamin D deficiency, such as the bone disease rickets, have been known about since the 17th century, vitamin D itself wasn’t identified until the early 20th century. This discovery led to Adolf Windaus winning the Nobel prize for chemistry in 1928.
The vitamin D family actually includes five molecules, with the two most important being vitamin D2 and D3. These molecules are also known as ergocalciferol and cholecalciferol, respectively. While both of these types of vitamin D contribute to our health, they differ in how we get them.
Dietary vitamin D2 generally comes from plants, particularly mushrooms and yeast, whereas we get vitamin D3 from animal sources, such as oily fish, liver and eggs. Both forms of vitamin D are also available in dietary supplements.
What most people probably don’t know is that most of our vitamin D comes from exposing our skin to sunlight. When our skin is exposed to the sun, ultraviolet rays convert a precursor molecule called 7-dehydrocholesterol into vitamin D3. This important effect of exposure to the sun explains why people living at more extreme latitudes, or people who have darker skin, are more prone to vitamin D deficiency. Melanin, a pigment in the skin, blocks ultraviolet rays from activating 7-dehydrocholesterol, thus limiting D3 production. Wearing clothing or sunscreen has a similar effect.
Both vitamins D2 and D3 are essentially inactive until they go through two processes in the body. First, the liver changes their chemical structure to form a molecule known as calcidiol. This is the form in which vitamin D is stored in the body. Calcidiol is then further altered in the kidneys to form calcitriol, the active form of the hormone. It is calcitriol that is responsible for the biological actions of vitamin D, including helping bones to form, metabolising calcium and supporting how our immune system works.
Technically, vitamin D isn’t a vitamin at all, but a pro-hormone. This means the body converts it into an active hormone. All hormones have receptors (on bone cells, muscle cells, white blood cells) that they bind to and activate, like a key unlocking a lock. Vitamin D2 has the same affinity for the vitamin D receptor as vitamin D3, meaning neither form is better at binding to its receptor.
Different effects on the immune system
A recent study found that vitamin D2 and D3 supplementation had different effects on genes important for immune function. These findings are significant, as most previous research has failed to find much difference in the effect of supplementation with either vitamin D2 or D3.
Most of the research published to date has suggested that the main difference between vitamin D2 and D3 supplementation is the effect on circulating vitamin D levels in the bloodstream. Studies have repeatedly shown that vitamin D3 is superior at raising levels of vitamin D in the body. These findings were supported by a recent review of the evidence which found that vitamin D3 supplementation increased vitamin D levels in the body better than vitamin D2. But not all studies agree.
Very few studies support vitamin D2 supplementation being superior to vitamin D3. One trial showed that vitamin D2 was better at treating immune issues in patients who were on steroid therapy. However, other than increasing vitamin D levels in the body, there is not much evidence that vitamin D3 supplements are better than vitamin D2 supplements. One study found that vitamin D3 improved calcium levels more than vitamin D2. But we need more research to provide definitive answers.
So which should I take?
Vitamin D deficiency is now more prevalent than ever, with around a billion people worldwide being vitamin D deficient. It is important that people at risk of vitamin D deficiency – older adults, people living in less sunny climates and people with darker skin – take vitamin D supplements.
Health professionals recommend that most people take 10 micrograms of vitamin D a day, especially in winter. It would appear that vitamin D3 supplements are the superior option for maintaining vitamin D levels, but short exposure of the skin to the sun, even on a cloudy day, will also help you keep healthy vitamin D levels.
James Brown, Associate Professor in Biology and Biomedical Science, Aston University
This article is republished from The Conversation under a Creative Commons license. Read the original article.
var TRINITY_TTS_WP_CONFIG = {“cleanText”:”Creatine supplements: what the research says about how they can help you get inu00a0shape. Creatine is one of the most popular nutritional supplements.rnPeopleImages.com – Yuri A/ ShutterstockrnJustin Roberts, Anglia Ruskin University and Henry Chung, University of EssexrnrnCreatine is one of the most popular nutritional supplements currently on the market, widely used by bodybuilders and athletes alike. Many claim that they feel better after they include in their diets, and believe it helps them get fit and build muscle.rnrnWhile some feel these supplements may be controversial, thereu2019s quite a lot of scientific evidence behind taking creatine, especially for exercise. Studies suggest creatine can help boost your performance during workouts u2013 which, in turn, may help you get in shape.rnrnCreatine is a natural substance produced by the body. Itu2019s also found in foods such as red meat and seafood. Creatine also plays an essential role in cell regulationrnand helps rapidly regenerate adenosine triphosphate (ATP), an organic compound in our bodies that gives cells the energy they need to function.rnrnIn humans, the majority of our bodyu2019s creatine (around 95%) is stored in our muscles. As such, it helps give our muscles on-demand energy when needed.rnrnThe more creatine stored in our muscles, the more energy we can draw upon when exercising. This may explain why taking creatine supplements may translate into better quality workouts with less fatigue.rnrnBut although creatine may aid your workouts and energy available for the working muscles, it will not suddenly make you fitter u2013 especially if you already have naturally high stores of it to begin with.rnrnThat said, a wealth of research indicates that taking creatine alongside exercise can benefit your training). In some cases, it can improve the amount of weight youu2019re able to lift by up to 32% and increase muscle mass by 7.2%, particularly in the upper body, when compared to those who donu2019t take creatine. More recently, thereu2019s evidence that water uptake into cells as a result of creatine supplementation may trigger genes associated with muscle growth, leading to greater lean muscle gains.rnCreatine may help give you an energy boost for your workouts.rnBojan Milinkov/ ShutterstockrnWhile largely contested, a few studies have also shown creatine can modestly reduce overall body fat especially when taken immediately before and after exercise. There is also evidence suggesting creatine can support recovery from exercise, especially if consumed with a protein drink, and help with injury prevention.rnrnBut itu2019s not just about physical gains. Around 5% of the bodyu2019s creatine is stored in other tissues including our brain. Taking creatine has been shown to significantly improve cognitive function and decision making, particularly in vegetarians. Around 8 grams of creatine taken daily for five days has been shown to reduce mental fatigue associated with task repetition, and higher doses (20 grams) may improve brain-muscle-related fatigue. This further highlights that creatine could be beneficial to enhancing the quality of your workouts.rnHow much to take?rnThe average adult needs around 1-3 grams per day of stored creatine to support the bodyu2019s normal functions. People who exercise however, may need to consume between 5-10 grams daily to maintain body stores.rnrnHowever, research has shown that consuming 20 grams of creatine daily for about a week may actually be optimal to start with, as this boosts the amount of creatine stored in your body by around 26%. It can be boosted by even more if consumed alongside regular resistance training. Beyond this, creatine stores can be maintained at lower doses of 3-5 grams per day, sustaining creatine availability.rnrnAlthough you could probably consume enough creatine as part of your diet by eating high amounts of animal and dairy proteins, you would have to consume a lot to boost creatine stores (for example, a 1kg steak could provide five grams creatine). This is where creatine supplementation may be more practical.rnrnCreatine remain one of the most tested nutritional supplements, and are generally considered safe and well-tolerated. Even those taking up to 30 grams per day for five years exhibited no harmful effects.rnrnBut be aware, supplements can still cause some minor side-effects, such as nausea, cramping and bloating u2013 particularly during the initial phases. Be sure to consult your GP before taking creatine just to be sure itu2019s safe for you.rnThe catchrnWhile creatine may have many benefits, it, unfortunately, may not work for everyone u2013 especially people who already have high levels of stored creatine in their muscles, such as trained athletes or people who regularly eat a high protein diet. But people new to exercise, or those who eat a low-protein or plant-based diet, may benefit from consuming more creatine daily, to improve the quality of their workouts.rnrnHowever, thereu2019s still a lot we donu2019t know about creatine, especially considering the majority of studies have been conducted using healthy male participants. A review from 2021, however, suggests that creatine may be just as effective or even more so for women u2013 and may also support their bone health, mood and cognitive function when combined with resistance exercise.rnrnThe evidence appears to stack up in favour of creatine for training, especially those starting a new programme. But while this supplement may help with quick bursts of energy and may help get you through your workout, donu2019t expect it to be a quick-fix for getting in shape.rnrnJustin Roberts, Associate Professor, Health and Exercise Nutrition, Anglia Ruskin University and Henry Chung, Lecturer in Sport and Exercise Science, University of EssexrnrnThis article is republished from The Conversation under a Creative Commons license. Read the original article.rnrnu00a0rnVitamin D2 and D3: whatu2019s the difference and which should youu00a0take?rnu00a0″,”pluginVersion”:”5.3.8″};
Share This () Creatine is one of the most popular nutritional supplements.
PeopleImages.com – Yuri A/ Shutterstock
Justin Roberts, Anglia Ruskin University and Henry Chung, University of Essex
Creatine is one of the most popular nutritional supplements currently on the market, widely used by bodybuilders and athletes alike. Many claim that they feel better after they include in their diets, and believe it helps them get fit and build muscle.
While some feel these supplements may be controversial, there’s quite a lot of scientific evidence behind taking creatine, especially for exercise. Studies suggest creatine can help boost your performance during workouts – which, in turn, may help you get in shape.
Creatine is a natural substance produced by the body. It’s also found in foods such as red meat and seafood. Creatine also plays an essential role in cell regulation
and helps rapidly regenerate adenosine triphosphate (ATP), an organic compound in our bodies that gives cells the energy they need to function.
In humans, the majority of our body’s creatine (around 95%) is stored in our muscles. As such, it helps give our muscles on-demand energy when needed.
The more creatine stored in our muscles, the more energy we can draw upon when exercising. This may explain why taking creatine supplements may translate into better quality workouts with less fatigue.
But although creatine may aid your workouts and energy available for the working muscles, it will not suddenly make you fitter – especially if you already have naturally high stores of it to begin with.
That said, a wealth of research indicates that taking creatine alongside exercise can benefit your training). In some cases, it can improve the amount of weight you’re able to lift by up to 32% and increase muscle mass by 7.2%, particularly in the upper body, when compared to those who don’t take creatine. More recently, there’s evidence that water uptake into cells as a result of creatine supplementation may trigger genes associated with muscle growth, leading to greater lean muscle gains.
Creatine may help give you an energy boost for your workouts.
Bojan Milinkov/ Shutterstock
While largely contested, a few studies have also shown creatine can modestly reduce overall body fat especially when taken immediately before and after exercise. There is also evidence suggesting creatine can support recovery from exercise, especially if consumed with a protein drink, and help with injury prevention.
But it’s not just about physical gains. Around 5% of the body’s creatine is stored in other tissues including our brain. Taking creatine has been shown to significantly improve cognitive function and decision making, particularly in vegetarians. Around 8 grams of creatine taken daily for five days has been shown to reduce mental fatigue associated with task repetition, and higher doses (20 grams) may improve brain-muscle-related fatigue. This further highlights that creatine could be beneficial to enhancing the quality of your workouts.
How much to take?
The average adult needs around 1-3 grams per day of stored creatine to support the body’s normal functions. People who exercise however, may need to consume between 5-10 grams daily to maintain body stores.
However, research has shown that consuming 20 grams of creatine daily for about a week may actually be optimal to start with, as this boosts the amount of creatine stored in your body by around 26%. It can be boosted by even more if consumed alongside regular resistance training. Beyond this, creatine stores can be maintained at lower doses of 3-5 grams per day, sustaining creatine availability.
Although you could probably consume enough creatine as part of your diet by eating high amounts of animal and dairy proteins, you would have to consume a lot to boost creatine stores (for example, a 1kg steak could provide five grams creatine). This is where creatine supplementation may be more practical.
Creatine remain one of the most tested nutritional supplements, and are generally considered safe and well-tolerated. Even those taking up to 30 grams per day for five years exhibited no harmful effects.
But be aware, supplements can still cause some minor side-effects, such as nausea, cramping and bloating – particularly during the initial phases. Be sure to consult your GP before taking creatine just to be sure it’s safe for you.
The catch
While creatine may have many benefits, it, unfortunately, may not work for everyone – especially people who already have high levels of stored creatine in their muscles, such as trained athletes or people who regularly eat a high protein diet. But people new to exercise, or those who eat a low-protein or plant-based diet, may benefit from consuming more creatine daily, to improve the quality of their workouts.
However, there’s still a lot we don’t know about creatine, especially considering the majority of studies have been conducted using healthy male participants. A review from 2021, however, suggests that creatine may be just as effective or even more so for women – and may also support their bone health, mood and cognitive function when combined with resistance exercise.
The evidence appears to stack up in favour of creatine for training, especially those starting a new programme. But while this supplement may help with quick bursts of energy and may help get you through your workout, don’t expect it to be a quick-fix for getting in shape.
Justin Roberts, Associate Professor, Health and Exercise Nutrition, Anglia Ruskin University and Henry Chung, Lecturer in Sport and Exercise Science, University of Essex
This article is republished from The Conversation under a Creative Commons license. Read the original article.
Vitamin D2 and D3: what’s the difference and which should you take?
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