B1-Thiamine B2 B3 B4 B5 B6 B7 B8 B9 B10 B11 B12

Cholecalciferol Production

When our skin is exposed to UVB rays, e.g., during sun exposure, Cholecalciferol aka Calciol  is produced from 7-Dehydrocholesterol. In a 1977 publication, PC Beadle estimated that about 160 IU Cholecalciferol could be produced at 40° Latitude when exposing 1 $cm^{2}$ of skin to the sun for the whole day. Dark skin would produce around 70 IU under the same conditions. This information is suboptimal to drive the decision of how to expose oneself to the sun.

Ergocalciferol (vitamin D2) is made by plants and is similar to Cholecalciferol (vitamin D3), but it’s less effective for humans. D3 is better at raising vitamin D levels and has stronger effects in the body, while D2 binds less efficiently to the vitamin D receptors.
Studies have shown that D3 is more effective at improving vitamin D stores and lowering parathyroid hormone. Though some medications use high doses of D2, newer research suggests D3 supplements are a better choice. Plants like mushrooms and algae produce D2 when exposed to UVB light, but D2 levels are much lower than D3 found in fatty fish, for example.
In summary, D2 is similar to D3 but provides less bang for the buck.

You absolutely need to supplement with Vitamin K if you use high doses of Vitamin D or Calcium. more coming soon.

What is a vitamin? A vitamin is an organic compound that the human body requires in small amounts to carry out essential biochemical functions, such as metabolism, immune support, and cellular repair. Unlike other nutrients, vitamins cannot be synthesized by the body and must be obtained through diet or supplementation. This reliance on external sources highlights their crucial role in maintaining health and well-being.

Many vitamins have been found, with vitamin D being a historical misinterpretation. Deficiencies in vitamins do not necessarily equate to imminent death, but there will be some health repercussions. Below is a list of vitamins that you can follow once I add some information, which will take some time. Let’s first have a look at a very crude classification of vitamins into fat- and water-soluble ones.

Vitamin D (Cholecalciferol) used to be measured in micrograms (mcg). At one point, international units were introduced (IU). Today, either or both IU and mcg are found on supplement labels. Sometimes, it is beneficial to know the amount in IU and the amount in mcg. Especially when you want to use the correct ratio of several vitamins simultaneously. An important example in this context would be the combination of vitamin D and vitamin K. While Cholecalciferol ensures that there is enough calcium in the blood, vitamin K is involved in bringing calcium to the correct location (bones). Calcification of soft tissues such as cartilage and arteries is definitely something no one wants. Therefore, both vitamins should be used together. How much of each is a discussion for another time. However, once you decide and settle on a ratio between vitamins D and K, you can use the below converter to ensure that you use the correct amounts.