2025-09-10
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Article
Vitamins D2 and D3 are the two most important vitamin forms for human health. Vitamin D2 is produced by plants, while vitamin D3 is synthesized by your skin when you get enough sunlight.
Fortified foods may contain either form. Research shows that vitamin D3 is three times more important for our health than vitamin D2. That’s why it is recommended to choose a supplement with vitamin D3, or one that contains optimal levels of both forms. Vitamin D2 alone is not sufficient.
Until recently, experts believed that vitamins D2 and D3 were equally important for human health, but this assumption was based on outdated studies of children’s growth. Today, scientists know much more about vitamin D. It is now absolutely clear that vitamin D3 is three times more important and effective for health and well-being.
When observing how the human body absorbs vitamin D, it becomes clear why vitamin D3 is superior. It influences numerous biological processes in the body. Certain liver enzymes help vitamin D3 metabolize into the biologically active form of vitamin D. With vitamin D2, this process takes significantly longer.
Plants produce this form of vitamin D when exposed to ultraviolet light (in the same way the human body naturally produces vitamin D). The best examples are wild mushrooms or cultivated mushrooms grown under UV light. Plant-based milks (soy, coconut, and almond) are often fortified with vitamin D2.
Vitamin D3 is the biologically active form of the vitamin found in humans and animals. When sunlight hits exposed skin, cholesterol undergoes a reaction that transforms it into vitamin D3.
Both forms are needed, but vitamin D3 is far more important for health and well-being. Our bodies absorb and utilize vitamin D3 more effectively, and it is more efficient in treating diseases.
Studies have shown that it is vitamin D3, not D2, that maintains healthy vitamin D levels in the body even during the winter months. It is important to note that dietary sources of vitamin D3 are found only in animal-based products. Therefore, if you follow a plant-based diet, you need to pay close attention to your nutrition or choose supplements containing vitamin D3.
A Superfood as Effective as Vitamin D Supplements
Scientists have discovered remarkable benefits in consuming mushrooms—particularly chanterelles, oyster mushrooms, and morels. These superfoods offer health benefits comparable to vitamin D supplements, according to the Daily Mail.
Mushroom consumption supports gut health, provides long-lasting satiety, eliminates bad breath, and increases vitamin D levels when exposed to ultraviolet light.
In a new study by Nutrition Research Australia, researchers found that mushrooms contain a range of bioactive compounds also found in vegetables, certain meats, whole grains, and nuts.
Research has shown that consuming mushrooms exposed to sunlight increases vitamin D levels just as effectively as taking artificial vitamin D supplements.
To boost vitamin D intake, leave mushrooms in the sun gill-side up for 15 minutes—a simple trick that increases their vitamin D content up to tenfold, said dietitian Gemma O’Hanlon.
Eating mushrooms is associated with increased satiety, reduced hunger, and lower food intake throughout the day, making them ideal for healthy eating and weight management.
Mushrooms are also rich in antioxidants that help fight free radicals and support immunity.
Regular mushroom consumption lowers the risk of ovarian cancer and slows the progression of prostate cancer. They also contain beta-glucans—a soluble fiber that reduces blood cholesterol levels and may improve heart health.
The body of scientific evidence shows that mushrooms have outstanding profiles of bioactive compounds that support immunity at the cellular level and positively influence gut microbiota, said Dr. Flavia Fayet-Moore.
This vitamin aids calcium absorption, helps prevent colds, strengthens immunity, and even reduces depression. The problem is that nearly all Ukrainians suffer from a critical deficiency! Firstly, because our country has many cloudy days, and this vitamin is produced under sunlight. Secondly, because most of us eat little fatty fish (another source of vitamin D). That is why doctors often recommend artificial vitamin D supplements.
But it is more effective and healthier to get it from mushrooms!
Researchers from the Curtin University School of Public Health in Australia conducted a thorough study of this nutrient. Since the most commonly consumed mushrooms in Australia—and worldwide—are button mushrooms and oyster mushrooms, these were given particular attention.
Scientists discovered that mushrooms can also generate vitamin D when exposed to ultraviolet light—whether from sunlight or UV lamps. They accumulate the most vitamin D2, somewhat less D3 and D4. Even after losses during storage and cooking, the nutrient content remains high—about 10 mcg per 100 g of raw weight. This is more than in many other vitamin D-containing foods and close to the daily requirement recommended by doctors.
Do mushrooms contain vitamin D? Mushrooms are the only plant-based source of vitamin D and one of the few dietary sources overall. Like humans, mushrooms naturally produce vitamin D after exposure to sunlight or UV light. The plant-derived form in mushrooms is ergocalciferol (vitamin D2). The most common form in animal-based products is cholecalciferol (vitamin D3). Less familiar forms include vitamins D4 and D1. While vitamin D3 is considered the most bioavailable form, vitamin D2 also plays an important role in nutrition.
How much vitamin D is in mushrooms? The level of vitamin D2 in UV-exposed mushrooms may decline during storage and cooking.
Global Mushroom Consumption
Over the past few decades, mushroom consumption worldwide has grown significantly. Mushrooms may potentially serve as the only safe, inexpensive, and effective dietary source of vitamin D, capable of supplying significant amounts of vitamin D2.
Raw button mushrooms (after sunlight or UV exposure): the most widely consumed mushrooms globally. Known as Portobello, as well as Bella or cremini mushrooms.
Portobello mushrooms: larger in size, often marketed as a separate variety.
Maitake: also called “hen of the woods” or “Grifola frondosa.” Vitamin D in maitake may enhance immune cell activity and improve immune response.
Cremini: a transitional variety between white button mushrooms and portobello, enriched after sunlight exposure.
Shiitake: edible mushrooms valued in traditional Eastern medicine for their immune-modulating properties.
Morels: edible fungi rich in B vitamins, antioxidants, and minerals.
Dried shiitake mushrooms: common in Japan and China, also widely available in Ukraine, retaining the same health benefits as fresh mushrooms.
