25/01/2026
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Vitamin D2 vs D3: Why Your Supplement Might Be Lowering Your Levels.
If you're taking a vitamin D supplement and your levels aren't improving, there's a good chance you're taking the wrong form.
Most supplements contain vitamin D2 (ergocalciferol). It's cheaper. It's easier to produce. Doctors prescribe it, and supplement companies use it - Don't fall for it!
D2 doesn't raise your total vitamin D levels. It actually lowers your D3.
When you take D2, your body converts it to 25-hydroxyvitamin D. But D2 is less efficient at this conversion than D3. So you end up with lower overall vitamin D levels, even though you're supplementing.
D3 (cholecalciferol), on the other hand, raises your total vitamin D levels more effectively. It's the form your body naturally produces when exposed to sunlight.
So if you're supplementing with D2, you're wasting your money. You need D3.
And...
Vitamin D is fat-soluble, which means it needs fat to be absorbed. If you're taking a capsule, your body has to digest it in your stomach, extract the fat, and then absorb it. If you have any digestive issues—or if you're taking an antacid like omeprazole—that absorption is compromised.
An sublingual D3 supplement bypasses this problem. It's absorbed directly into the bloodstream, without requiring digestion in the stomach. So if you have any digestive issues, an oil-based supplement is more effective.
Further,
Vitamin D works with vitamin K2. D3 tells your body to absorb calcium. K2 tells your body where to put that calcium. Without K2, your calcium ends up in your arteries instead of your bones.
So if you're supplementing with D3 without K2, you're creating an imbalance. You need both.
Here's what to look for:
D3 (not D2). Oil-based (not capsule). With K2.
If you're on an antacid, a sublingual supplement is far superior.
