Quick answer
Vitamin D3 (cholecalciferol) is the form your skin makes from sunlight and is found in animal foods; supplement D3 is usually from lanolin or, for vegans, lichen. Vitamin D2 (ergocalciferol) comes from fungi such as UV-exposed mushrooms. Labels list vitamin D in micrograms (mcg) or international units (IU): 1mcg = 40 IU.
D3
Cholecalciferol
D2
Ergocalciferol
Conversion
1mcg = 40 IU
Main source in Australia
Sunlight on skin
D3 vs D2 at a glance
| Vitamin D3 | Vitamin D2 | |
|---|---|---|
| Chemical name | Cholecalciferol | Ergocalciferol |
| Made by | Skin (with UVB), animals | Fungi and yeast (with UV) |
| Food sources | Oily fish, egg yolk | UV-exposed mushrooms |
| Supplement source | Lanolin or lichen (vegan) | Yeast or fungi |
Sun, skin and vitamin D in Australia
For most Australians, sunlight is the main source of vitamin D. How much you make depends on season, location, skin type and time outdoors. Cancer Council Australia provides guidance on balancing sun protection with vitamin D.
Tip: Converting labels: 25mcg = 1000 IU, and 10mcg = 400 IU.
Where you'll find vitamin D3 at MAYN
MAYN Kids Magnesium Glycinate Drops include vitamin D3 alongside magnesium, L-theanine, omega-3 and B6. See What's in MAYN Kids Magnesium Drops?
Vitamin D is fat-soluble, and too much can be harmful. Follow the label, and ask your doctor about testing if you're unsure.
Frequently asked questions
Is vitamin D3 vegan?
Most D3 comes from lanolin (sheep's wool). Vegan D3 is made from lichen.
How many IU is 25mcg?
25mcg equals 1000 IU.
Can mushrooms provide vitamin D?
Mushrooms exposed to UV light produce vitamin D2.
Keep reading
This article is general information only and is not medical advice. Always read the label and follow the directions for use. Dietary supplements should not replace a balanced diet. If you are pregnant, breastfeeding, taking medication or have a medical condition, speak with your doctor or pharmacist before taking a new supplement.
