Vitamin D – All You Need to Know About Ergocalciferol and Cholecalciferol

Reading Time: about 10 minutesReading Time: about 10 minutes

Overview of Vitamin D2, a.k.a Ergocalciferol and Vitamin D3, a.k.a Cholecalciferol

Vitamin D is also known as the “sunshine vitamin.” This nickname stems from the fact that the body can produce vitamin D when the skin is exposed to sunlight. There are two primary forms of vitamin D:

1. Vitamin D2 (Ergocalciferol): Found in some plant-based foods and fungi.
2. Vitamin D3 (Cholecalciferol): Synthesized in the skin when exposed to sunlight and also found in certain animal-based foods.

Vitamin D is essential for various bodily functions, including the regulation of calcium and phosphorus absorption, maintenance of bone health, and modulation of the immune system. It plays a crucial role in preventing conditions like rickets in children and osteoporosis in adults.

While sunlight exposure is a natural source of vitamin D, dietary sources and supplements are also important, especially in individuals with limited sun exposure or specific health conditions.

Brief History of Vitamin D2, a.k.a Ergocalciferol and Vitamin D3, a.k.a Cholecalciferol

The history of vitamin D is marked by key discoveries related to its role in preventing and treating diseases. Here is a brief timeline:

1. Early Observations:
   • In the early 20th century, researchers observed the relationship between sunlight exposure and the prevention of rickets, a skeletal disorder characterized by weak and deformed bones. It was noted that children who spent more time outdoors and were exposed to sunlight had a lower risk of developing rickets.
2. Ergosterol and Sunlight:
   • In the 1920s, researchers Sir Edward Mellanby and Elmer McCollum independently conducted studies that identified a substance in certain foods that could prevent rickets. Meanwhile, American biochemist Harry Steenbock discovered that ultraviolet (UV) radiation could enhance the antirachitic (anti-rickets) properties of certain foods. This substance was later identified as vitamin D.
3. Isolation of Vitamin D:
   • In 1931, American biochemists Windaus and Lettre independently isolated and identified vitamin D2 (ergocalciferol) from yeast and fish liver oils. Around the same time, vitamin D3 (cholecalciferol) was discovered in cod liver oil.
4. Fortification and Supplements:
   • Recognizing the importance of vitamin D in preventing rickets, public health initiatives led to the fortification of foods such as milk with vitamin D. Supplements became widely available, contributing to the reduction of rickets cases.
5. Understanding Sunlight Synthesis:
   • In the mid-20th century, it became clear that the skin could produce vitamin D in response to sunlight exposure. The conversion of 7-dehydrocholesterol in the skin to vitamin D3 under UV radiation was elucidated.
6. Role Beyond Bone Health:
   • Over time, research expanded to uncover vitamin D’s role beyond bone health, including its impact on the immune system, cardiovascular health, and the prevention of various chronic diseases.

Time Period	Key Events and Individuals
Early 20th Century	– Observations of the relationship between sunlight exposure and the prevention of rickets.
	– Children spending more time outdoors and exposed to sunlight had lower rickets risk.
1920s	– Sir Edward Mellanby and Elmer McCollum identified a substance in foods preventing rickets.
	– Harry Steenbock discovered UV radiation enhanced antirachitic properties in foods.
1931	– Windaus and Lettre independently isolated and identified vitamin D2 (ergocalciferol).
	– Discovery of vitamin D3 (cholecalciferol) in cod liver oil.
Fortification and Supplements	– Public health initiatives led to fortification of foods, such as milk, with vitamin D.
	– Widespread availability of vitamin D supplements contributed to reducing rickets cases.
Mid-20th Century	– Understanding that the skin can produce vitamin D in response to sunlight exposure.
	– Elucidation of the conversion of 7-dehydrocholesterol in the skin to vitamin D3 under UV radiation.
Beyond Bone Health	– Research expanded to uncover vitamin D’s role beyond bone health.
	– Impact on the immune system, cardiovascular health, and prevention of chronic diseases.

This table summarizes key events and individuals related to the discovery of the relationship between sunlight exposure and rickets prevention, the identification and isolation of vitamin D, fortification initiatives, understanding sunlight synthesis, and the exploration of vitamin D’s broader health impact.

Today, vitamin D continues to be an area of active research, with ongoing studies exploring its diverse functions and potential health benefits. Understanding the historical context of vitamin D has been crucial in addressing deficiencies and optimizing health outcomes.

Functions of Vitamin D2, a.k.a Ergocalciferol and Vitamin D3, a.k.a Cholecalciferol

Vitamin D plays a crucial role in various physiological functions in the human body. Some of its key functions include:

1. Calcium and Phosphorus Absorption:
   • Vitamin D is essential for the absorption of calcium and phosphorus in the intestines. Adequate levels of vitamin D help maintain proper mineral balance in the body, supporting bone health and preventing conditions like rickets in children and osteoporosis in adults.
2. Bone Health:
   • Vitamin D is essential for the development and maintenance of strong and healthy bones. It regulates calcium deposition in bones and teeth, contributing to their structural integrity.
3. Muscle Function:
   • Vitamin D is involved in muscle function, and its deficiency has been linked to muscle weakness and an increased risk of falls, especially in the elderly.
4. Immune System Modulation:
   • Vitamin D plays a role in modulating the immune system. It has been associated with a reduced risk of certain autoimmune diseases and may contribute to the body’s defense against infections.
5. Cell Growth and Differentiation:
   • Vitamin D is involved in the regulation of cell growth and differentiation. It may have implications in the prevention and treatment of certain cancers.
6. Cardiovascular Health:
   • Some research suggests that adequate vitamin D levels may be associated with a lower risk of cardiovascular diseases, including hypertension and heart disease.
7. Mood Regulation:
   • Vitamin D receptors are present in the brain, and there is evidence suggesting a link between vitamin D deficiency and conditions like depression. However, more research is needed to establish the nature of this relationship.
8. Insulin Regulation:
   • Vitamin D may play a role in insulin sensitivity and glucose metabolism, and its deficiency has been associated with an increased risk of type 2 diabetes.

Vitamin D is unique because the body can produce it in response to sunlight exposure. Additionally, dietary sources and supplements can contribute to maintaining optimal vitamin D levels, especially in individuals with limited sun exposure or specific health conditions. However, excessive vitamin D intake can lead to toxicity, so it’s important to achieve a balance through a combination of sunlight, diet, and supplementation under the guidance of healthcare professionals.

Recommended Daily Intake (RDI), Recommended Dietary Allowance (RDA), Adequate Intake (AI) or Reference Nutrient Intake (RNI) for Vitamin D2, a.k.a Ergocalciferol and Vitamin D3, a.k.a Cholecalciferol

The recommended daily intake values for vitamin D can vary depending on factors such as age, sex, and life stage. Different countries or health organizations may use different terms to express these recommendations. Here are some commonly used terms:

1. Recommended Dietary Allowance (RDA):
   • In the United States, the RDA for vitamin D is expressed in International Units (IU). The RDA for adults under the age of 70 is 600 IU per day, and for adults aged 70 and older, it increases to 800 IU per day. These values may change, so it’s essential to check the latest dietary guidelines.
2. Adequate Intake (AI):
   • The AI is used when there is insufficient scientific evidence to establish an RDA. For vitamin D, the AI is often set at levels assumed to ensure nutritional adequacy. The AI for vitamin D for adults under 70 is 600 IU per day, and for adults aged 70 and older, it is 800 IU per day.
3. Reference Nutrient Intake (RNI):
   • This term is used in some countries, including the United Kingdom. The RNI for vitamin D is given in micrograms (µg). The RNI for adults is 10 µg per day.

	RDA (IU/day)	AI (IU/day)	RNI (µg/day)
Adults under 70	600	600	10
Adults 70 and older	800	800	10

It’s important to note that these recommendations may be subject to updates, and individual requirements can vary. Consultation with healthcare professionals or referring to the latest dietary guidelines in your region is recommended for accurate and up-to-date information on vitamin D intake. Additionally, vitamin D needs can also be influenced by factors such as sun exposure, skin color, and individual health conditions.

Deficiency of Vitamin D2, a.k.a Ergocalciferol and Vitamin D3, a.k.a Cholecalciferol

Vitamin D deficiency occurs when the body does not receive an adequate amount of vitamin D over an extended period. This deficiency can lead to various health problems due to the essential roles of vitamin D in different bodily functions. Some common manifestations and consequences of vitamin D deficiency include:

1. Bone Health Issues:
   • Vitamin D is crucial for the absorption of calcium and phosphorus in the intestines, which is essential for maintaining strong and healthy bones. Deficiency can lead to soft and brittle bones, contributing to conditions like rickets in children and osteoporosis in adults.
2. Muscle Weakness and Pain:
   • Vitamin D plays a role in muscle function, and its deficiency has been linked to muscle weakness, aches, and pains. This can contribute to an increased risk of falls, especially in the elderly.
3. Increased Risk of Osteoporosis:
   • Insufficient vitamin D levels can result in decreased bone mineral density, increasing the risk of fractures and osteoporosis, particularly in postmenopausal women and older adults.
4. Impaired Immune Function:
   • Vitamin D is involved in modulating the immune system, and deficiency may lead to an increased susceptibility to infections and autoimmune diseases.
5. Fatigue and Low Energy Levels:
   • Some individuals with vitamin D deficiency may experience persistent fatigue and low energy levels.
6. Mood Disorders:
   • There is evidence suggesting a link between vitamin D deficiency and mood disorders, including depression. However, more research is needed to establish the nature of this relationship.
7. Increased Risk of Chronic Diseases:
   • Vitamin D deficiency has been associated with an increased risk of various chronic diseases, including cardiovascular diseases, diabetes, and certain cancers.
8. Bone Deformities in Children (Rickets):
   • In severe cases of vitamin D deficiency in children, it can lead to rickets, a condition characterized by skeletal deformities, delayed growth, and muscle weakness.

Vitamin D deficiency is a global health concern, and certain populations are more at risk, including individuals with limited sun exposure, older adults, people with darker skin, those with malabsorption issues, and individuals living in regions with limited sunlight. If there are concerns about vitamin D deficiency, consulting with a healthcare professional is essential for proper diagnosis and guidance on supplementation or dietary changes.

Food Sources of Vitamin D2, a.k.a Ergocalciferol and Vitamin D3, a.k.a Cholecalciferol and Where to Get It From

Vitamin D can be obtained from both dietary sources and sunlight exposure. Here are food sources of vitamin D and where to find them:

1. Fatty Fish:
   • Sources: Salmon, mackerel, tuna, sardines, herring.
   • Where to Get: These fish are available at grocery stores, seafood markets, and can be prepared in various dishes.
2. Cod Liver Oil:
   • Sources: Cod liver oil.
   • Where to Get: Cod liver oil is available as a supplement and can be found in health food stores or pharmacies.
3. Egg Yolks:
   • Sources: Egg yolks.
   • Where to Get: Eggs are commonly available in grocery stores and farmers’ markets.
4. Beef Liver:
   • Sources: Beef liver.
   • Where to Get: Beef liver can be found at butcher shops and some grocery stores.
5. Cheese:
   • Sources: Cheese (especially Swiss and cheddar).
   • Where to Get: Cheese is widely available in grocery stores and supermarkets.
6. Mushrooms:
   • Sources: Mushrooms (some varieties exposed to sunlight).
   • Where to Get: Mushrooms can be purchased in grocery stores, and sunlight-exposed varieties may be labeled as such.
7. Fortified Foods:
   • Sources: Fortified foods such as fortified milk, orange juice, and breakfast cereals.
   • Where to Get: These fortified products are available in most grocery stores and supermarkets.
8. Fortified Plant-Based Milk:
   • Sources: Fortified plant-based milk (e.g., soy milk, almond milk).
   • Where to Get: These products are available in health food stores and many supermarkets.
9. Fortified Tofu:
   • Sources: Fortified tofu.
   • Where to Get: Fortified tofu can be found in health food stores and some grocery stores.
10. Sunlight Exposure:
    • Sources: The skin produces vitamin D when exposed to sunlight (UVB rays).
    • Where to Get: Spend time outdoors in sunlight, preferably during midday. However, the ability to produce vitamin D from sunlight varies based on factors like geographical location, skin tone, and sunscreen use.

Maintaining a balanced diet that includes a variety of these sources can contribute to adequate vitamin D intake. For individuals with limited sunlight exposure or specific dietary restrictions, supplements may be recommended after consulting with a healthcare professional.

Vitamin D2, a.k.a Ergocalciferol and Vitamin D3, a.k.a Cholecalciferol and Its Interaction with Other Medications

Vitamin D interactions with medications should be carefully considered, as they can affect the absorption, metabolism, and effectiveness of both the vitamin and the medications. Here are some notable interactions:

1. Corticosteroids:
   • Long-term use of corticosteroids can reduce calcium absorption and impair vitamin D metabolism, potentially leading to decreased bone density. Individuals taking corticosteroids may require monitoring of vitamin D levels and calcium supplementation.
2. Weight Loss Medications:
   • Certain weight loss medications, such as orlistat, can reduce the absorption of fat-soluble vitamins, including vitamin D. Supplementation may be necessary for individuals taking these medications.
3. Anticonvulsants:
   • Some anticonvulsant medications, like phenytoin and phenobarbital, may increase the metabolism of vitamin D, leading to lower levels. Individuals on long-term anticonvulsant therapy may need higher vitamin D doses.
4. Cholesterol-Lowering Medications (Cholestyramine, Colestipol):
   • These medications can interfere with the absorption of fat-soluble vitamins, including vitamin D. Vitamin D supplements should be taken separately from these medications.
5. Mineral Oil:
   • Mineral oil, when taken as a laxative, can interfere with the absorption of fat-soluble vitamins, including vitamin D. It is advisable to take vitamin D supplements separately from mineral oil.
6. Certain Anti-Seizure Medications:
   • Some anti-seizure medications, including carbamazepine and primidone, may increase the breakdown of vitamin D in the body. Monitoring and supplementation may be necessary.
7. Certain Weight Loss Surgeries:
   • Procedures such as gastric bypass surgery can reduce the absorption of vitamin D. Regular monitoring and supplementation may be needed for individuals who have undergone these surgeries.
8. Digoxin (Digitalis):
   • High doses of vitamin D can increase calcium levels in the blood, potentially enhancing the effects of digoxin on the heart. Monitoring calcium levels is crucial for individuals taking both medications.

Always inform healthcare providers about all medications, including over-the-counter supplements, to avoid potential interactions. Routine monitoring of vitamin D levels may be recommended, especially for individuals on medications that can affect vitamin D metabolism or absorption. Individualized advice from healthcare professionals is crucial to ensure proper supplementation and to prevent adverse effects.

Websites and Articles to Delve into the Benefits of Vitamin D2, a.k.a Ergocalciferol and Vitamin D3, a.k.a Cholecalciferol

Certainly! Here’s a brief summary of information about Vitamin D from the provided websites:

1. National Institutes of Health (NIH) – Office of Dietary Supplements:
   • Offers a comprehensive health professional fact sheet on Vitamin D, covering its functions, sources, recommended intake, and potential health effects.
2. Harvard T.H. Chan School of Public Health:
   • Discusses the role of Vitamin D in health, its sources, recommended intake, and potential benefits.
3. NHS (National Health Service) – UK:
   • Provides information on Vitamin D, its sources, recommended intake, and the importance of sunlight exposure.
4. Medical News Today:
   • Offers an overview of Vitamin D, including its functions, sources, benefits, and potential risks.
5. Wikipedia:
   • Provides a comprehensive overview of Vitamin D, covering its forms, metabolism, sources, and related health aspects.
6. Healthline:
   • Discusses the benefits of Vitamin D, its role in the body, recommended intake, and potential health effects.
7. Mayo Clinic:
   • Provides information on Vitamin D, including its functions, sources, recommended intake, and potential health risks.
8. Cleveland Clinic:
   • Discusses Vitamin D and its role in health, as well as potential consequences of Vitamin D deficiency.
9. WebMD:
   • Offers information on Vitamin D, its uses, benefits, and potential side effects.
10. Cytoplan Blog:
    • Provides information on the functions and forms of Vitamin D, as well as the latest research.
11. MedlinePlus:
    • Offers an overview of Vitamin D, covering its functions, sources, recommended intake, and potential health issues associated with deficiency.
12. Health.com:
    • Discusses the benefits of Vitamin D and its role in overall health.
13. Better Health Victoria – Australia:
    • Provides information on Vitamin D, its sources, and the importance of maintaining adequate levels for overall health.
14. Examine.com:
    • Offers information on Vitamin D, including its benefits and potential interactions with other substances.
15. Healthy Bones Australia:
    • Discusses the role of Vitamin D in bone health.
16. Scientific American:
    • Explores how much Vitamin D is needed to maintain health.
17. Linus Pauling Institute – Oregon State University:
    • Provides in-depth information on Vitamin D, covering its functions, sources, recommended intake, and potential health effects.
18. Healthdirect Australia:
    • Offers information on Vitamin D and its impact on health.
19. ScienceDirect:
    • Discusses various topics related to Vitamin D in the context of medicine and dentistry.
20. Verywell Health:
    • Provides information on Vitamin D3 and its benefits.

These sources collectively cover a wide range of information on Vitamin D, including its functions, sources, recommended intake, benefits, and potential health effects. It’s advisable to consult with healthcare professionals for personalized advice regarding nutrition and supplements.

Disclaimer

The information is solely provided for educational purposes. It is not intended to diagnose, treat, cure, or prevent any disease. Seek the advice of your physician or qualified healthcare provider with any questions you may have regarding a medical condition at all times. Never disregard professional medical advice because of something you have read or learned from this article.