A Nurse's Pick for 13 The Best Vitamin D Supplements of 2024

The "sunshine vitamin" is key to staying healthy, but it can be hard to get enough from food alone. These 13 supplements will help make sure you're getting the right amount of vitamin D.

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Vitamin D is key to staying healthy. Your body needs vitamin D for bone maintenance, muscle regulation, cognitive function and more. 

The so-called “sunshine vitamin” is made in the body when the skin is exposed to sunlight. And we get a small amount from food sources such as fatty fish and fortified milk. Unfortunately, it’s tough to get enough vitamin D. According to the National Health and Nutrition Examination Survey (NHANES), about half of all Americans are vitamin D deficient.

Dietary supplements are helpful for topping up your body’s stores, but it can be tricky to find the best vitamin D supplement for your lifestyle. Plus, you want to make sure the dose is right (which, for most healthy adults, means around 1,000 International Units (IU) per day). With so many options available, it can be a struggle to figure out which supplement is right for you. To help make the process of choosing easier, here are our picks for the best vitamin D supplements of 2024.

This content is meant to be informative, but should not be taken as medical advice. It is not intended for use as diagnosis, prevention or treatment of health problems. Always speak with your doctor before starting any new supplement or exercise regimen.

Our Picks for Best Vitamin D Supplements of 2024:

• Best Multivitamin Supplement with D for Women: Ritual Women's Multivitamin
• Best Multivitamin Supplement with D for Men: Transparent Labs Multivitamin
• Best Vitamin D Supplement for Kids: Ritual Essential for Kids Multivitamin
• Best Vitamin D Supplement for Bone Health: Transparent Labs Vitamin D3 with K2
• Best Prenatal Supplement with Vitamin D: Ritual Prenatal Multivitamin
• Best High Dose Vitamin D Supplement: NOW Foods High Potency Vitamin D-3
• Best Budget Vitamin D Supplement: HUM Here Comes the Sun Vitamin D3
• Best Vegan Vitamin D Supplement: MRM Vegan Vitamin D3
• Best Calcium + Vitamin D Supplement: Swisse Ultiboost Calcium + Vitamin D
• Best Liquid Vitamin D Supplement: Thorne Vitamin D + K2
• Best Vitamin D Pill: Dr. Mercola Liposomal Vitamin D3
• Best Vitamin D Gummies: MaryRuth Organics Vitamin D3 + B12 Gummies
• Best Chewable Vitamin D Supplement: NOW Foods Chewable Vitamin D-3

Best Multivitamin Supplement with D for Women: Ritual Women's Multivitamin

Get 25% off your first month of Ritual! Code: SI25

Amazon

Key info:

• Type: Multivitamin
• Dose: Two capsules daily
• Amount per container: 60 capsules
• Percentage of daily value: 250 percent
• Amount of vitamin D per serving: 2,000 IU
• Key ingredients: Vitamin D3, vegan capsules, cellulose and non-GMO corn zein beadlets, mint essence
• Certifications: Clinical trial-backed, USP Verified
• Diet suitability: Vegan, gluten-free, free of major allergens
• Best for: Women ages 18 to 49

Vitamin D is crucial to you feeling your best and is especially important for women’s health. Studies show that it helps when taking preventative measures against serious health problems, like osteoporosis, cancer and cardiovascular disease. According to experts at Johns Hopkins Medicine, low vitamin D levels in pregnant people can also present risks for pre-eclampsia and gestational diabetes. However, if you’re wanting to give your body more than just your daily vitamin D, consider adding a multivitamin with D to your daily routine.

Ritual created this multivitamin specifically for women ages 18 to 49, with various elements to support your brain, bones and even red blood cells. Its vegan vitamin D3 ingredient, Vitashine, comes from lichen. Lichen is the result of fungi and alga living in perfect harmony, and Ritual sustainably sources it from the United Kingdom. To show the efficacy of the powerful components of this multivitamin, Ritual performed a clinical trial with their in-house doctors and Auburn University showing improved vitamin D levels over continued use. 

Pros

• Vegan formula
• Traceable ingredients so you have visibility into where every ingredient comes from
• Research-backed and USP Verified
• Included mint packet in bottle for freshness

Cons

• Those who want only vitamin D3 should look at other supplements
• No calcium or vitamin C in this supplement

Best Multivitamin Supplement with D for Men: Transparent Labs Multivitamin

Transparent Labs

Key info:

• Type: Capsule
• Dose: Four capsules daily
• Amount per container: 120 capsules
• Percentage of daily value: 310 percent
• Amount of vitamin D per serving: 2,500 IU
• Key ingredients: Vitamin D, organic Ashwagandha extract, vegetable capsules
• Certifications: Third-party tested
• Diet suitability: Vegetarian
• Best for: Men needing vitamin D incorporated into their multivitamin 

If you’re looking for a holistic approach to getting your body the vitamins and minerals it needs, a multivitamin may be your best course of action. Vitamin D is a key player in keeping your bones, blood cells, brain and muscles functioning at their best. Keeping your vitamin D levels up may be pivotal in preventing prostate cancer and maintaining healthy testosterone levels.

Transparent Labs’ multivitamin contains 2500 IU of vitamin D derived from cholecalciferol. Cholecalciferol formulations are well-absorbed in the small intestine because this is where the body absorbs many nutrients from the foods you eat. This multivitamin contains a variety of dynamic, body-boosting compounds like Biotin, vitamin B1, vitamin A plus ashwagandha extract and boron. 

For more information on this multivitamin, check out our Transparent Labs Multivitamin review. 

Pros

• Third-party tested for top quality assurance and efficacy
• Contains vitamins B12, C, A, K, zinc and magnesium for full-body support
• Doesn’t contain artificial sweeteners, colors or preservatives

Cons

• Not vegan
• Doesn’t contain solely vitamin D

Best Vitamin D Supplement for Kids: Ritual Essential for Kids Multivitamin

Get 25% off your first month of Ritual! Code: SI25

Ritual

Key info:

• Type: Gummy
• Dose: Three gummies
• Amount per container: 30 servings
• Percentage of daily value: 100 percent
• Amount of vitamin D per serving: 800 IU
• Key ingredients: Vitamin D3, prebiotic and fiber blend, omega-3 DHA, organic sunflower oil, orange oil, monk fruit extract, sunflower lecithin
• Certifications: Non-GMO, third-party tested, traceable ingredients
• Diet suitability: Vegan, sugar-free
• Best for: Kids who need an easy way to take a multivitamin with vitamin D

Perhaps your child is a picky eater, or you want to ensure they’re getting important nutrients for their growing bodies—including vitamin D. Ritual’s Essential Multivitamin for Kids contains key vitamins and minerals including 100 percent of the recommended daily value of vitamin D3. This gummy is completely vegan, as Ritual sources its vitamin D3 from lichen.

If you’re curious about where each ingredient comes from in this multivitamin for kids, Ritual lifts the rug so you can do so. This gummy’s vitamin D3 comes from the United Kingdom, its vitamin C from Scotland and vitamin B12 from Connecticut and New Jersey, amongst other ingredients.

To make sure your child is only getting the best of the best from their multivitamin, this gummy is Non-GMO Project Certified, sugar-free, vegan and third-party tested to ensure a safe, high quality supplement.

Pros:

• Ingredients can be traced back to source
• Includes fiber for digestive health
• Contains full daily serving of vitamin D

Cons:

• Serving size of three gummies may be too much for some kids
• No calcium, which some may want in their child’s multivitamin

Best Vitamin D Supplement for Bone Health: Transparent Labs Vitamin D3 with K2

Transparent Labs

Key info:

• Type: Capsule
• Dose: One capsule
• Amount per container: 120 servings
• Percentage of daily value: 630 percent
• Amount of vitamin D per serving: 5,000 IU
• Key ingredients: Vitamin D3, safflower oil, gelatin, glycerin, water, sunflower oil, titanium dioxide
• Certifications: Third party tested
• Diet suitability: Free of artificial sweeteners, colors, preservatives
• Best for: People who want to promote bone health with vitamins D3 and K2

Calcium usually gets all the credit for bone health, but did you know vitamins D and K are also crucial vitamins to be taken? Transparent Labs created its Vitamin-D3 with K2 to help with bone health and body wellness as a whole. Designed with potency and absorbency in mind, one serving alone gives you 5,000 IU of vitamin D3 from cholecalciferol and 100 micrograms of vitamin K2.

Related Post: The Best Vitamin D3 and K2 Supplements

Pros:

• High amount of vitamin D3 with support from vitamin K2
• Softgel capsule for easy administration
• Good value

Cons: 

• Not vegan
• No information available on ingredient sourcing

Best Prenatal Supplement with Vitamin D: Ritual Prenatal Multivitamin

Get 25% off your first month of Ritual! Code: SI25

Ritual

Key info:

• Type: Multivitamin
• Dose: Two capsules daily
• Amount per container: 60 capsules
• Percentage of daily value: 333 percent
• Amount of vitamin D per serving: 2,000 IU
• Key ingredients: Vitamin D3, folate, choline, vegan capsules, mint essence, citrus essence
• Certifications: Non-GMO project verified, traceable ingredients
• Diet suitability: Vegan, gluten-free, no major allergens
• Best for: Those who are expecting wanting vitamin D along with other nutrients to support both themselves and baby

For those who are expecting looking to supply not just their bodies, but their babies, with a multivitamin containing important nutrients, take a look at Ritual’s Prenatal Multivitamin. Thoughtfully planned out just for prenatal care, this vegan vitamin sources vitamin D3 from lichen along with folate, choline and omega-3 DHA to promote healthy fetal development.

Ritual’s ingredient list can all be traced back to their original source for true transparency, and formulas do not contain allergens, GMOs or gluten. 

Pros:

• Formulated for prenatal support
• Traceable ingredients
• Choose between mint or citrus flavor essence

Cons:

• Higher price tag

Best High Dose Vitamin D Supplement: NOW Foods High Potency Vitamin D-3

iHerb

Key info:

• Type: Softgel
• Dose: One softgel daily
• Amount per container: 120
• Percentage of daily value: 1,250 percent
• Amount of vitamin D per serving: 10,000 IU
• Key ingredients: Organic extra virgin olive oil, vitamin D3, bovine gelatin
• Certifications: Made in cGMP facility
• Diet suitability: Non-GMO, Kosher
• Best for: Those who want an alternative to vitamin D capsules or pills

Your body uses vitamin D to keep itself in tip-top shape, especially supporting the nervous, muscular, cardiovascular and immune systems. Sun exposure can be a sure way to help your body maintain healthy vitamin D levels. But as the winter months approach and you plan to be inside more often, it may be time to incorporate a vitamin D supplement into your daily routine.

NOW Foods High Potency Vitamin D-3 is designed to help users who may not be getting enough sun, and thus, vitamin D on a regular basis. This is a very powerful supplement that aims to supercharge your body, delivering on the higher end of the recommended daily amount of vitamin D. As with all supplements, talk to your healthcare provider first to confirm the appropriate vitamin D level for you, plus mitigate any medication conflictions.

Pros

• Manufactured to assist with supporting bones and muscles
• No common allergens (wheat, eggs, nuts, gluten, soy and harmful chemicals) used

Cons

• A higher amount of vitamin D is not geared toward kids or pregnant people

Best Budget Vitamin D Supplement: HUM Here Comes the Sun Vitamin D3

Amazon

Key info:

• Type: Capsule
• Dose: One softgel
• Amount per container: 30 servings
• Percentage of daily value: 250 percent
• Amount of vitamin D per serving: 2,000 IU
• Key ingredients: Vitamin D3, extra virgin olive oil, vegan softgel capsule
• Certifications: Vegan, Clean Label Project certified, made in cGMP certified facility
• Diet suitability: Vegan, no major allergens
• Best for: People who want an affordable vitamin D supplement

HUM has formulated its vegan vitamin D3 to be like sunshine in a bottle, without the UV damage that usually can come from sun exposure. Pulling together research from experts, this supplement aims to give users body-boosting nutrients without having to pay top dollar.

At $12, you receive a 30-day supply of vitamin D that’s backed with a host of certifications. HUM produces this supplement in cGMP certified (Good Manufacturing Practice) facilities to ensure everything abides by FDA best practices. It’s also third-party tested and contains no major allergens or artificial ingredients.

Pros:

• Affordable supplement
• Made in cGMP certified facilities
• Vegan formula
• No major allergens

Cons:

• May not be ideal for users that need other vitamins from their supplement, like K2

Best Vegan Vitamin D Supplement: MRM Vegan Vitamin D3

iHerb

Key info:

• Type: Vegan capsule
• Dose: One capsule daily
• Amount per container: 60 capsules
• Percentage of daily value: 630 percent
• Amount of vitamin D per serving: 5,000 IU
• Key ingredients: Vitamin D3 from lichen, vegan cellulose capsule
• Certifications: Certified Vegan, Non-GMO
• Diet suitability: Vegan, gluten-free
• Best for: Vegans looking for a vitamin D product free of animal products

If you are a vegan or vegetarian, you may be at greater risk of a vitamin D deficiency than those who consume animal products. However, that doesn’t mean you’re out of luck getting vitamin D nutritionally.

Formulated for calcium absorption and overall bone health, this MRM Nutrition supplement is certified vegan and Non-GMO Project verified. Lichen extract from VegaDELight™ is the main element in these vitamin D capsules, yielding 5000 IU per serving.

Best Calcium + Vitamin D Supplement: Swisse Ultiboost Calcium and Vitamin D

iHerb

Key info:

• Type: Tablet
• Dose: Three tablets daily
• Amount per container: 250 tablets
• Percentage of daily value: 125 percent
• Amount of vitamin D per serving: 1,000 IU
• Key ingredients: Vitamin D3, calcium citrate, calcium carbonate, microcrystalline cellulose, vegetable stearic acid, silicon dioxide, croscarmellose sodium, coating
• Certifications: Produced in a cGMP facility, third-party tested
• Diet suitability: Vegetarian, gluten-free, free of major allergens
• Best for: Those who want calcium with their vitamin D for bone support

Calcium and vitamin D play many supportive roles in keeping the body operating at its best, and together they are quite an effective pair. One of the primary functions of calcium in the body is fortifying bones and teeth which can help prevent serious bone loss conditions as you age, such as osteoporosis. Vitamin D is instrumental in ensuring the body is absorbing calcium.

Each Swisse Ultiboost Calcium and Vitamin D dose contains 1,020 milligrams of calcium and 25 micrograms of vitamin D3 to help your body achieve its daily intake of these important nutrients. Swisse produces its supplement in GMP-certified facilities and performs both internal and third-party testing to bring the highest quality product to you.

 Pros

• Fuses in calcium for healthy bones
• Produced in GMP-certified facilities
• Vegetarian friendly

Cons

• Contains an animal product derivative (lanolin)
• Not for kids

Best Liquid Vitamin D Supplement: Thorne Vitamin D + K2

Thorne

Key info:

• Type: Liquid
• Dose: Two drops
• Amount per container: 600 servings
• Percentage of daily value: 125 percent
• Amount of vitamin D per serving: 1,000 IU
• Key ingredients: Vitamin D3, vitamin K2, medium chain triglyceride oil, mixed tocopherols
• Certifications: None
• Diet suitability: Gluten-free, soy-free, dairy-free
• Best for: Those who want vitamin d to other liquids or simply do drops over other supplement forms

Vitamin D drops are another convenient way to get your daily dose of vitamin D. They’re great for elderly people or children with chewing or swallowing problems. Thorne’s supplement drops can also be added to food or mixed into beverages. Thorne’s D/K2 product is all-natural, gluten-free and dairy-free.

What makes these drops unique is they feature a powerful combination formula of liquid cholecalciferol (D3) and menatetrenone (K2). Vitamin D3 balances calcium levels, while vitamin K sends calcium to the bones and away from soft tissues. The D/K2 combo is a one-two punch for teeth and bone health.

Another benefit of this vitamin is that the Thorne’s Vitamin D/ K2 Liquid provides nutritional support for oncology patients. Research has also shown that the synergistic effect of Vitamin D and K2 may slow cancer progression and reduce hypercalcemia.

However, it may not be the best choice for everyone. Because this drop has vitamin K, it may interact with some medications, including blood thinners like warfarin or anticonvulsants like phenytoin. Talk with your doctor about taking this supplement if you take other medications.

Two drops of Thorne D/K2 have 12.5 mcg or 500 IU of vitamin D. The average adult needs between 600 and 800 IU daily. The product is labeled for use one to three times daily, for 500–1500 IU of supplementation each day.

Pros:

• Liquid option for those who don’t like pills or capsules
• Good value at 600 servings per bottle

Cons:

• Vitamin K2 may conflict with certain medications, check with your healthcare provider

Best Vitamin D Pill: Dr. Mercola Liposomal Vitamin D3

iHerb

Key info:

• Type: Capsule
• Dose: One capsule daily
• Amount per container: 30 or 90 capsules
• Percentage of daily value: 1,250 percent
• Amount of vitamin D per serving: 10,000 IU
• Key ingredients: Vitamin D3, sunflower lecithin, medium chain triglycerides, sunflower oil
• Certifications: Non-GMO
• Diet suitability: Gluten-free, soy-free
• Best for: People who want a high amount of vitamin D per serving in a pill form

Liposomes are lipid-based molecules that can transport vitamins and other nutrients directly into cells. The Dr. Mercola formula uses sunflower lecithin phospholipids to help promote maximum absorption in your digestive system. The phospholipids are designed to help liposomes form around the vitamins and usher them from the GI tract and into the bloodstream for distribution throughout the body.

To ensure the vitamin D liposomes don’t deteriorate and oxidize over time, a special Licaps capsule uses nitrogen to preserve quality. This vitamin D3 comes in three IU amounts, so make sure to talk to your healthcare provider about which will meet your daily value needs. 

Pros:

• Aflatoxin-free
• Licaps capsule design for freshness

Cons:

• Not vegan-friendly 

Best Vitamin D Gummies: MaryRuth Organics Vitamin D3 + B12 Gummies

iHerb

Key info:

• Type: Gummy
• Dose: One gummy daily
• Amount per container: 60 gummies
• Percentage of daily value: 125 percent
• Amount of vitamin D per serving: 1,000 IU
• Key ingredients: Vitamin D3, organic vegan cane sugar, tapioca syrup, pectin, strawberry flavor, citric acid, sodium citrate, coconut oil, carnauba wax
• Certifications: GMP-certified, vegan, Non-GMO
• Diet suitability: Vegan, soy-free, gluten-free, major allergen-free
• Best for: Those who want a fun, all-natural method of taking vitamin D

Gummy supplements are an easy, fun way to get necessary nutrients into your diet. MaryRuth’s Organics provides 1,000 IU (125 percent daily value) of vitamin D3 plus 250 micrograms of Vitamin B12. Instead of using lanolin as the primary ingredient for vitamin D3, these gummies use lichen. These strawberry-flavored gummies are entirely vegan, using fruit-based pectin instead of gelatin and organic cane sugar to add a touch of sweetness.

Gummies work well for kids and adults alike, and MaryRuth recommends that kids over 2 take these gummies. Make sure to discuss with your child’s healthcare provider to confirm if vitamin D supplements should be added to their diet.

Pros

• Easy way to get Vitamin D3 regularly for those who aren’t fans of tablets, pills, capsules or liquids
• Vegan formula relies on lichen over lanolin

Cons

• Gummies do contain a small amount of added sugar (one gram)

Best Chewable Vitamin D Supplement: NOW Foods Chewable Vitamin D-3

NOW Foods

Key info:

• Type: Chewable
• Dose: One chewable daily
• Amount per container: 60 gummies
• Percentage of daily value: 125 percent
• Amount of vitamin D per serving: 1,000 IU
• Key ingredients: Vitamin D3, natural fruit flavors, beet powder, citric acid
• Certifications: Produced in GMP-certified facility, Kosher
• Best for: People who may struggle with supplements in pill or capsule form

If you consider yourself someone that loathes taking vitamin D pills or capsules but also doesn’t want the candy-like quality of gummy vitamins, another option exists in the form of chewable vitamin D. NOW Foods Vitamin D3 is sourced from cholecalciferol, with every serving providing 25 micrograms of vitamin D3 that equates to 125 percent of your daily value.

The berry flavor in this chewable is from natural fruit flavors like strawberries and raspberries. It’s also produced in a Current Good Manufacturing Practice (cGMP) facility to uphold high quality standards.

Pros:

• Affordable price
• Chewable design for easier ingestion

Cons:

• Not suitable for vegans
• Uses xylitol as a sweetener, which may not work for some 

What is Vitamin D?

Vitamin D is created in your body by way of sunlight or consuming foods that contain it, such as fatty fish and dairy. It is an integral part of maintaining healthy bones and acting as a preventative for bone-weakening diseases. It allows calcium to be absorbed by the body, and serves as a support mechanism on a cellular level.

Benefits of Vitamin D

You may know that this fat-soluble vitamin is essential for absorbing calcium and phosphorus. We need it for strong bones and teeth. But here are a few lesser-known effects of this vital vitamin:

• Muscle strength. Vitamin D supplementation can increase muscle strength, and higher vitamin D levels are associated with reduced injury and improved sports performance.
• Immune health. Scientists have found vitamin D receptors on most immune cells. Studies show that populations with greater exposure to direct sunlight have stronger immune responses.
• Nerve health. Vitamin D affects many nervous system functions, including conduction, regulation, and the production of chemical messengers. Studies also show that the micronutrient protects the nervous system by preventing oxidative damage to nervous tissue.
• Cognitive function. Areas of the brain involved in thinking and memory have vitamin D receptors, suggesting that we need this nutrient for optimal brain function. And new clinical trials show a link between higher vitamin D levels and positive mood and mental performance.
• Cardiovascular health. Vitamin D helps regulate blood pressure by acting on cells in the heart and blood vessels. Also, vitamin D deficiency has been linked to various heart disease risk factors. It only takes a small amount of this micronutrient, only 15 micrograms to be exact, to make a difference in your overall health.

How Much Vitamin D Should I Take Daily?

Daily requirements depend on your age. We measure vitamin D dosage in micrograms (mcg) or International Units (IU).

Intake recommendations for vitamin D are developed by expert committees in the National Institute of Medicine. These reference ranges are used as benchmarks to plan and assess nutrient intakes for healthy people.

The Recommended Daily Allowance, or RDA, is the average daily level of intake sufficient to meet the nutrient requirements of nearly all (97–98 percent) of healthy individuals. According to the National Institutes of Health, the RDA for vitamin D is:

• Infants (birth to 12 months): 10 mcg or 400 IU
• Children and adults: 15 mcg or 600 IU
• Seniors over age 71: 20 mcg or 800 IU

What Are The Symptoms of Too Much Vitamin D?

The upper limit for daily intake is around 4,000 IU. Too much vitamin D may cause excess calcium build-up in the blood. Symptoms of calcium buildup include:

• Headaches
• Nausea
• Muscle cramps
• Bone pain

Over time, too much blood calcium, known as hypercalcemia, can lead to weakened bones, kidney stones, or high blood pressure.

Your needs may change seasonally. During the winter months your vitamin D needs are higher for a few reasons. First, the days are shorter so there is less sunshine. Also, when most people go outdoors in the winter they wear hats, coats and gloves, which restrict sunlight from penetrating the skin.

To prevent vitamin D deficiency, the average person must spend about 20 minutes in the sunshine with 40 percent of the skin exposed each day.

How Do I Get Vitamin D?

You can get vitamin D in three ways: from sun exposure, eating foods containing vitamin D or taking a supplement.

Vitamin D is naturally produced in the body when the skin is exposed to sunlight—it’s why people sometimes call it the “sunshine vitamin.” Ultraviolet B (UVB) rays from the sun transform a provitamin called 7-dehydrocholesterol, which is found in the epidermis, into pre-vitamin D3. The pre-vitamin then turns into cholecalciferol (D3). About 50–90 percent of the body’s vitamin D comes from sun exposure. The rest comes from diet.

People who don’t get enough sunlight or eat nutrient-rich foods may need a vitamin D3 supplement. It’s best to talk to your healthcare provider to determine your specific needs.

The body can also absorb vitamin D from the foods we eat. The best dietary sources include fatty fish, eggs, and fortified milk. Here are some examples with estimated amounts of Vitamin D:

• Three ounces of cooked salmon–309 IU
• One egg yolk–401 IU
• One cup of fortified whole milk–98 IU

Also, certain types of fortified grain products might also be rich in vitamin D3. In January 2023, the Food and Drug Administration cleared the way for companies to increase the amount of vitamin D3 in breakfast cereals and grain-based breakfast and nutrition bars. The amendment to food additive regulations established new maximum levels for vitamin D3:

• Breakfast cereals–560 IU per 100 grams
• Grain-based bars–400 IU per 100 grams 

Vitamin D vs Vitamin D3

When you're choosing a vitamin D supplement, it's important to remember that vitamin D comes in two forms:

• Vitamin D2 (ergocalciferol) is made by plants or fungi, like mushrooms, when they are exposed to UVB rays.
• Vitamin D3 (cholecalciferol) mainly comes from animal sources like lanolin (a waxy protective layer in sheep’s wool).

Experts believe that the two types are bioequivalent, meaning they work equally well in the body. However, some research suggests that D3 might be the more potent form.

Who Needs a Vitamin D Supplement?

Half of all Americans are deficient in vitamin D. New research shows correlations between low vitamin D levels and diseases such as cancer, diabetes, autoimmune diseases and depression. You can have your blood levels checked by a doctor to see if your vitamin D level is low. If you’re low in this basic nutrient, try adding a vitamin D supplement to your daily diet.

Risk factors for vitamin D deficiency include:

• Age over age 65
• Low sun exposure (less than 20–30 minutes daily)
• Ethnicities with dark skin tones
• Living in places with few sunny days
• Poor dietary intake or absorption (gastric bypass, celiac disease)
• Chronic kidney or liver diseases

Certain medicines can also increase your risk for vitamin D deficiency. Drugs that work in the liver can cause vitamin D to break down in the body. Examples include some seizure medications, steroids, and antibiotics. It’s best to talk to your healthcare provider about potential drug interactions when starting any medication or supplement.

Who Should Avoid Vitamin D?

While vitamins are safe for most people, certain groups should talk to their doctor before starting a new regimen.

• Pregnant people
• Adults with chronic kidney disease
• Those with high calcium levels or taking high-doses of calcium

High doses of Vitamin D may elevate blood calcium levels. This may increase the risk of side effects for some individuals.

You should talk to your doctor before starting a vitamin routine. Your levels of vitamin D should be monitored over time to see if the vitamin is working for you.

How to Choose the Best Vitamin D Supplement for You

It’s common to have questions about what to look for in vitamin D supplements. Here are a few factors to consider when shopping around.

Safety and quality

Read product ingredients. Avoid supplements with added sugars, filler ingredients, artificial colors or flavors.

Products tested and verified by independent third parties may display seals of approval. You can trust these products over the manufacturer’s claims. In the US, the certifying organizations are ConsumerLab.com, NSF International and the US Pharmacopeial Convention (USP).

Form

Choose an easy-to-take form. Some brands have better smells and tastes. Look for a vitamin that will fit your diet or lifestyle, whether its straightforward vitamin d pills or easy-to-mix liquid drops. Whether you want vegan, kosher, organic or allergen-free, there is plenty to select from to meet your needs.

Cost

A month’s supply of vitamin D can range from $2–35. Higher-quality supplements usually cost more because they are more expensive to produce.

When to See A Doctor

Depending on your age, medical history or even the season you are in, you may not be getting enough sunlight or dietary vitamin D to support your body’s needs. You can contact your doctor to see where your levels are at, and formulate a plan on the appropriate vitamin D dosage you may need.

Vitamin D FAQs

Should I take vitamin D in the morning or at night?

You can take vitamin D at any time. If you take a daily vitamin D supplement, we recommend taking it at the same time each day and pairing it with any other vitamins or medications so you're less likely to forget it.

What are the symptoms of low vitamin D?

If you have a vitamin D deficiency, you may notice symptoms like muscle cramps, bone or joint pain, fatigue and feelings of depression. Prolonged vitamin D deficiency can contribute to health issues as severe as bone loss, heart disease, some cancers, diabetes and multiple sclerosis. 

What is the best form of vitamin D for absorption?

Studies show that the best form of vitamin D for absorption is microencapsulated vitamin D. In other words, opt for vitamin D capsules over water-soluble or oil-based drops as this is absorbed the best.

Is vitamin D or D3 better?

There are two forms of vitamin D: D2 and D3. Either will work just fine as a daily supplement, but a meta-analysis of randomized controlled trials showed better and longer concentrations of vitamin D in the blood when testers took D3.

Prices are accurate and items in stock at time of publishing.