Written by Kyle Ustach | BScEcon
Fact checked by Robert Iafelice, MS, RD, LDN
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If you ever noticed how great you feel after a long day in the sun or how depressed you may feel during cold winters, it is most likely related to your vitamin D levels. Vitamin D, also known as the sunshine vitamin, is a fat-soluble essential vitamin that plays a role in several different parts of the body, including bone health, immune system support, and mood.
Most estimates show around 35-45% of the adult population in the United States don't get enough vitamin D and suffer from a vitamin D deficiency, which can lead to several diseases. Unfortunately, not everyone has daily access to natural sunlight, so supplementing with vitamin D is essential for optimal bone growth and immune health support. This article shows the 13 best vitamin D supplements to help achieve optimal vitamin D levels.
13 Best Vitamin D Supplements
- Overall Best: Nature Made D3
- Best For Women: Ritual Essential Prenatal Multivitamin
- Best For Infants: Mommy's Bliss Organic Drops
- Best Vitamin K2: Nootropics Depot Vitamin D3 + K2
- Best Calcium: TheraCal D2000
- Best Magnesium: Nutra Champs Magnesium Zinc & Vitamin D-3
- Best Vegan: Hum Nutrition Here Comes The Sun
- Best For Kids: Mary Ruth's Organic Kid's Vitamin D Drops
- Best Gummy: Carlyle High Potency Vitamin D3
- Best Liquid: Thorne Vitamin D/K2
- Best Liquid Spray: Designs For Health Liposomal D Supreme
- Best Chewable: NOW Supplements Chewable Vitamin D-3
- Best With Omega-3s: Nordic Naturals Ultimate Omega Xtra
SFS Pick
Nature Made D3
SFS Women's Pick
Ritual Prenatal
SFS Infant Pick
Mommy's Bliss
1. Overall Best Vitamin D Supplement: Nature Made D3
The best overall Vitamin D supplement on the market is Nature Made D3. Nature Made has been one of the top supplement manufacturers for over 50 years, providing high-quality products at affordable prices.
Nature Made is the number one pharmacist-recommended vitamin and supplement brand, so it's no surprise to see them voted as the top overall product in this category. It uses Vitamin D3, the best form of vitamin D, to support immune, muscle, bone, and teeth health. Each once-daily dose serving is one capsule containing 2,000 IU (50 mcg) of the highest quality Vitamin D3, equal to 250% of the recommended dietary allowance. They recommend one capsule a day with water and a meal.
The soft gels, which are made from gelatin, glycerin, and soybean oil, are gluten-free and contain no artificial colors or flavors. It is United States Pharmacopeia (USP) verified, which means it was third-party tested for ingredients, potency, and manufacturing.
Nature Made was the first national vitamin company to earn USP verification, which set the official standards in the industry. It also follows the current Good Manufacturing Practices (cGMP) standards, ensuring transparency in its process.
The only downside is that they are not suitable for vegans or vegetarians due to the gelatin. However, Nature Made also offers a vegetarian-friendly tablet option. There is also a range of bottle counts and dosages, so there are plenty of options for everyone.
Pros
- USP-verified
- 250% DV of Vitamin D3
- Gluten-free
- No artificial flavors or colors
- cGMP certified facility
Cons
- Contains gelatin, so not vegan or vegetarian
Vitamin D is an essential nutrient that supports a healthy immune response, helps improve Calcium absorption, and supports muscle health. Nature Made® Vitamin D3 2000 IU (50 mcg) softgels help raise and maintain healthy...
2. Best Vitamin D Supplement For Women: Ritual Essential Prenatal Multivitamin
It can be difficult for pregnant women to find safe prenatal vitamins to take before and during pregnancy. The company Ritual is a subscription-based website that specializes in safe supplements for women who are pregnant or planning on becoming pregnant.
Ritual Essential Prenatal Multivitamin contains 12 key nutrients and vitamins, including 50 mcg of 2,000 IU Vitamin D3. It also contains folate, choline, iodine, omega-3 DHA, Vitamin B12, biotin, Vitamin D, Vitamin E, iron, Vitamin K2, boron, and magnesium. The combination of these vitamins provides the perfect prenatal multivitamin that helps neural tube support, brain health, blood-building, and bone support.
It also features what Ritual refers to as the "smart capsule," a delayed-release capsule that is designed to dissolve in the small intestine, which is the ideal place for nutrients to be absorbed.
Ritual uses the highest quality ingredients that are approved for a vegan diet. They are also gluten-free, allergen-free, non-GMO, and free of any fillers or artificial colorants. They also provide in-depth information on the source of their ingredients and are third-party lab tested. Although they require you to register for a subscription, they offer free shipping and a money-back guarantee if you are disappointed.
Pros
- Vegan-friendly prenatal vitamin
- 333% DV of Vitamin D
- Non-GMO
- Free shipping
- Money back guarantee
- Third-party tested
Cons
- Not a comprehensive prenatal multivitamin
- Requires subscription to purchase
Our formula is vegan, sugar-free, gluten-free, dairy-free, nut-free, soy-free, and formulated without stevia, sugar alcohols, and artificial colors, flavors, or sweeteners. Ritual Prenatal provides all the vitamins...
3. Best Vitamin D Supplement For Infants: Mommy's Bliss Organic Drops
Just as there are specific vitamins for pregnant women, there are also special products designed for infants and children. The best vitamin D supplement for infants is Organic Drops by Mommy's Bliss. Vitamin D is essential for babies and infants because it is required to help build strong bones, as well as prevent diseases such as Rickets.
Adults can absorb vitamin D from the sun, but babies aren't recommended to get too much sun exposure, so they need another source. Baby formula has the required amount of vitamin D that babies need, but it is important to supplement with vitamin D if you are breastfeeding. Pediatricians recommend that all breastfed babies take a vitamin D supplement.
Mommy's Bliss drops contain 400 IU of vitamin D per serving, the dosage recommended by the American Academy of Pediatrics to help support healthy growth and bone development.
Only one drop a day is required, and it does not need to be refrigerated, making it easy to use on the run. It is made using organic medium chain triglyceride (MCT) oil, making it USDA-certified organic. It contains no gluten, is non-GMO, and is free of the top eight allergens, including peanuts, wheat, eggs, milk, fish, shellfish, tree nuts, and soy.
They are also unflavored, so you can easily mix them in a food or drink or place them directly on a pacifier. Mommy's Bliss prides itself on using organic fruit and botanical extracts, providing one of the healthiest options on the market. Each bottle contains 90 drops, enough for three months of servings.
Pros
- Good for newborns, babies, infants, and older
- Non-GMO
- Gluten-free
- USDA certified organic
- Free of the eight allergens
- No artificial flavors or colors
Cons
- Some people struggle with the dropper at first
Mommy's Bliss provides 400 IU of Vitamin D per serving, ensuring that your infant is getting their daily recommended serving leading to healthy development and growth. A convenient dropper is provided to...
4. Best Vitamin D & Vitamin K2 Supplement: Nootropics Depot Vitamin D3 + K2
Vitamin D is often combined with other products and has a synergistic effect with certain other vitamins, meaning the interaction creates a greater effect than if taken separately. One of the vitamins believed to have a synergistic effect is vitamin K2, which is often combined in products.
The best vitamin D and vitamin K2 supplement available is Nootropics Depot Vitamin D3 + K2. Nootropics Depot is a well-respected supplement manufacturer started in Arizona in 2013. They pride themselves on fully manufacturing in the United States using the highest quality products validated by science. The facility is cGMP certified, and all products are tested either in-house, or third-party lab tested for purity. Their website shows the exact lab results for each product if you are interested in checking for yourself.
This product comes in an unflavored tablet form and only requires one tablet daily, making it very easy to use. Each tablet contains 5,000 IU (125 mcg) of Vitamin D3 (625% DV), 225 mg of Vitamin C (250% DV), and 100 mcg of Vitamin K2 (83% DV).
Vitamin K is an essential vitamin often used for its cardiovascular benefits. Vitamin K2 is one of the two most well-known forms of vitamin K (along with vitamin K1) and has a wide range of health benefits, including cognitive function. As mentioned above, Vitamin D and Vitamin K2 have a synergistic effect that helps potentiate the benefits, including cardiovascular support, immune function support, bone health, and elevated mood.
Research has shown these two vitamins are more effective at cognitive benefits when taken together. There is also a 250% daily recommended dietary allowance of vitamin C, which primarily improves the stability of vitamin D and vitamin K2. Vitamin D3 and vitamin K2 are both prone to oxidation, so vitamin C protects them from this. The combination of these three vitamins results in the best vitamin D and vitamin K2 combination products on the market.
Pros
- cGMP certified facility
- The website includes lab results
- Contains 83% DV of Vitamin K2 and 250% DV of Vitamin C
Cons
- Limited reviews
It’s well known that most Vitamin D3 and Vitamin K2 supplements are typically formulated together, but why specifically formulate Vitamin K and Vitamin D together? Vitamin K and Vitamin D have a very synergistic relationship...
5. Best Calcium and Vitamin D Supplement: TheraCal D2000
Another mineral that works in combination with vitamin D is calcium. Instead of taking separate vitamin D and calcium supplements, why not combine them? The best vitamin D with calcium supplement is TheraCal D2000. This product is made in the United States by a well-respected company Theralogix, which makes high-quality, research-based vitamins and supplements.
In addition to vitamin D and calcium, the product also contains magnesium, boron, and vitamin K for a multi-nutrient approach to support bone health and calcium absorption. TheraCal uses a highly bioavailable form of calcium called calcium citrate. Calcium citrate has been shown to have excellent bioavailability and help play an important role in calcium absorption.
Theralogix focuses on flexible dosing, recommending users follow either the 2,000 or 4,000 daily IU plan depending on their vitamin D needs. For this reason, the listed serving size is two tablets, but several users will need to take four tablets a day if taking the high dose.
One bottle contains 360 tablets, which can last anywhere from three months to one year, based on your dosage. Each two-tablet serving contains 1,000 IU (25 mcg) of Vitamin D3 (125% DV), 500 mg of calcium (38% DV), 100 mg of magnesium (24% DV), 1.5 mg of boron, and 50 mcg of Vitamin K2. This perfect blend of vitamins and minerals will help promote strong, healthy bones. All supplements are made in a cGMP-certified facility and produced gluten-free, and contain no dyes. They have been independently verified for accuracy, purity, and free of contaminants by NSF International.
Pros
- Gluten-free
- cGMP certified facility
- Calcium citrate for superior absorption and bioavailability
- Third-party tested for accuracy, purity, and contaminants by NSF International
- 360 tablets
Cons
- The dose is four tablets, which is large compared to other products
TheraCal D2000 takes a multi-nutrient approach to bone health with 1000 mg of calcium citrate, 55 mcg (2,000 IU) of vitamin D3, 100 mcg of vitamin K2, 200 mg of magnesium, and 3 mg of boron...
6. Best Magnesium and Vitamin D Supplement: Nutra Champs Magnesium Zinc & Vitamin D-3
Another mineral that is often taken with vitamin D for an enhanced effect is magnesium. Magnesium, which is often referred to as nature's chill pill, helps play a role in a wide range of health benefits, including relaxation, recovery, and restful sleep.
Nearly half of all Americans suffer from a magnesium, zinc, or vitamin D3 deficiency, which has led to several combination products. The best magnesium and vitamin D supplement on the market is Nutra Champs Magnesium Zinc & Vitamin D-3. Magnesium and zinc are cofactors for vitamin D, with each playing an important role in numerous enzymatic processes.
The combination of these vitamins and minerals leads to greater overall health benefits, including support for your bones, brain, muscles, nerves, vitality, digestion, gut, and immune system. Magnesium helps support a deeper, more restful sleep through the calming transmitter GABA. When combined with vitamin D, magnesium has a synergistic effect that enhances calcium absorption, supports bone density, and prevents cramps. Magnesium also helps relieve stress by promoting serotonin and helping keep cortisol low, which leads to more energy, better circulation, and a happier mood overall.
Nutra Champs uses 1,000 IU (25 mcg) of Vitamin D3 per serving (125% DV) sourced from lichen, making it fully vegan and vegetarian-friendly. They also use a high-quality blend of three types of magnesium, including citrate, malate, and glycinate. One serving of two capsules contains 225 mg of magnesium, which is 54% of the daily recommended value.
Each serving also contains 8 mg of zinc gluconate and zinc picolinate blend, equal to 73% of the recommended daily value. In addition to being vegan, the product is also non-GMO, gluten-free, soy-free, and free of any allergens. It is produced in a cGMP-certified facility and is third-party lab tested, making it a safe choice for anyone.
Pros
- Vegan friendly
- Magnesium helps support a deeper, more restful sleep
- Helps relieve stress
- Contains 73% DV of zinc and 54% DV of magnesium
- cGMP-certified facility and Third-party tested
- Non-GMO
- Soy and allergy-free
Cons
- Some reported capsules sticking, so be sure to keep out of the heat
Magnesium and Zinc are cofactors for vitamin D, and all three are essential components for hundreds of enzymatic processes. With nearly half of all Americans suffering from either magnesium, zinc or vit D3 deficiency...
7. Best Vegan Vitamin D Supplement: Hum Nutrition Here Comes The Sun
HUM Nutrition brings us the best vegan Vitamin D supplement with Here Comes The Sun. This product uses lichen-derived vitamin D3, which helps boost mood, immune system, and skin health. Lichen also plays a critical role in calcium absorption to support strong teeth and bones.
The high-potency vitamin D3 also helps promote immune health and skin health for a radiant glow. While most Vitamin D3 supplements come from an animal source, this company can use a vegan source. Hum Nutrition advertises a 2015 clinical study that shows there is a 73% increase in vitamin D when D3 is taken compared to D2. This top-quality, vegan-friendly supplement is also non-GMO, gluten-free, and contains zero artificial sweeteners or preservatives.
HUM uses fully sustainable ingredients and 100% prevented ocean plastic bottles. They are third-party approved for purity and third-party clinically tested for potency. Each bottle has 30 gel capsules, with each containing 2,000 IU (50 mcg) of Vitamin D3, equal to 250% daily value.
The capsules are designed to be easy to swallow and only need to be taken once a day. The only downside to this product is that it is slightly more expensive on Amazon, which might discourage loyal Prime users.
Pros
- Vegan-friendly
- Non-GMO
- 250% DV in one gel capsule
- Gluten-free
- Third-party tested for purity and potency
Cons
- More expensive on Amazon
Hum Nutrition provides a high-potency vegan D3, which aids in calcium absorption, as the main active ingredient in this formula for immune system support, skin health and bone health...
8. Best Vitamin D Supplement For Kids: Mary Ruth's Organic Kid's Vitamin D Drops
Just as we have a specific option for infants, there is also a special vitamin blend for kids. The best vitamin D supplement for kids is Mary Ruth's Organic Kid's Vitamin D Drops. Mary Ruth's is a well-respected supplement manufacturer that was founded in California by nutritional consultant and health educator Mary Ruth Ghiyam.
They have rapidly grown each year since starting in 2014, providing organic, vegan products primarily for children. The Organic Kid's Vitamin D Drops are made with a delicious orange flavor that your kids will love. This product will help support your child's immunity, bone strength, muscle function, and energy levels with just one daily dose.
It is made using organic vitamin D3 sourced from lichen, which helps aid the body in absorbing calcium and phosphorus, as well as supporting immune function and bone health. One serving size of 15 drops (0.5 mL) contains 640 IU (16 mcg) of Vitamin D3, equal to 80% of the recommended daily serving size for children ages 4 to 13 years old.
The only other ingredients are organic olive oil and organic orange oil for flavor, making it safe for everyone. It is USDA-certified organic, non-GMO, vegan-friendly, gluten-free, and dairy-free. It is also nut-free, wheat-free, corn-free, sugar-free, and nightshade-free, making it safe for kids with allergies. It is manufactured in a cGMP-certified facility and is third-party tested. Each bottle is a one-month supply and perfect for your children aged 4 to 13 years old.
Pros
- USDA certified organic
- Vegan and vegetarian friendly
- Non-GMO
- Delicious orange flavor
- Gluten-free
- Third-party tested
Cons
- Needs 15 drops per serving, which can be difficult to measure
Support your kids immunity, bone strength, muscle function and energy levels with our vegan D3 liquid drops in a delicious orange flavor! D3 aids the body in absorbing Phosphorus and Calcium...
9. Best Gummy Vitamin D Supplement: Carlyle High Potency Vitamin D3
One of the most popular trends in recent years is making a gummy version of common vitamins and supplements. Gummies are often a preferred choice of vitamins due to how easy they are to take and their candy-like taste.
The best gummy vitamin D supplement on the market is High Potency Vitamin D3 by Carlyle. Carlyle has over 40 years in the health and wellness market, being fully committed to using the highest quality ingredients and the most advanced technology. Their superior quality and trusted ingredients are lab-tested and fully guaranteed.
Each serving size of two gummies contains 10,000 IU (250 mcg) of Vitamin D3, equal to 1,250% of the daily recommended dose, making it extremely high potency. Some people may only need to take one gummy a day, which would make the 180-count bottle last six months, compared to 3 months at the standard dose.
It features a delicious natural peach flavor that is made without any sweetners or artificial flavors. The only downside is that each serving contains 4 grams of sugar, which results in 4 grams of carbohydrates for a total of 20 calories per serving. The non-GMO, vegetarian-friendly formula is also free of gluten, wheat, yeast, milk, lactose, and soy.
The ethically-sourced ingredients are produced in a cGMP-certified facility and are lab-tested to ensure the highest quality.
Pros
- Non-GMO
- Vegetarian approved
- Gluten-free
- 1,250% DV of vitamin D3
- Soy and lactose-free
- No artificial flavors or sweeteners
Cons
- Contains 4 g of sugar per serving
- 20 calories per serving
This high potency gummy formula provides 250 mcg (10,000 IU) of Vitamin D3 in just two tasty little extra strength gummies, bursting with natural peach flavor. These gummies are gluten-free...
10. Best Liquid Vitamin D Supplement: Thorne Vitamin D/K2
Some people struggle with taking large pills, especially when they take multiple vitamins a day, while others prefer to mix their supplements into foods or drinks. This leads us to liquid form vitamin D, a convenient option for adding high-quality vitamin D to your diet.
The best liquid Vitamin D supplement on the market is Thorne Vitamin D/K2. Thorne is a trusted company often featured in our "best supplement" articles that have been producing top-level products for over 30 years. Thorne is the proud partner of 11 US Olympic teams and over 100 professional teams and is the only supplement manufacturer to work with the Mayo clinic.
This product is unflavored and, like other liquid supplements, can be taken straight or mixed into any food or beverage. The combination of Vitamin D and Vitamin K2 helps support bone and muscle health, cardiovascular health, and bone function. They work synergistically for heart and skeletal health, as well as for calcium absorption.
Vitamin K2 is needed to direct calcium to the bones and away from soft tissue, such as blood vessels and kidneys, making it vital to calcium absorption. One serving is two drops from the self-dispensing top, which contains 1,000 IU, or 25 mcg, of Vitamin D (125% DV) and 200 mcg of Vitamin K2 (167% DV). Each bottle is one fluid ounce (30 mL) and has a whopping 600 servings, enough to last for over 20 months.
The oil-based solution helps increase the absorption rate, although it is not suitable for vegans or vegetarians. It contains no soy, gluten, dairy, artificial flavors, or additives. The only complaint we've seen is that some people have trouble getting used to the liquid dropper.
Pros
- Gluten-free
- Soy-free
- Also contains 167% Daily Value of Vitamin K2
- No dairy or artificial flavors
- Third-party tested
- One bottle lasts 20 months
Cons
- Not vegan or vegetarian-friendly
- The dropper can be difficult to use
The four most important nutrients for supporting bone health are two vitamins and two minerals – vitamins D and K and calcium and magnesium. These four nutrients synergistically help each other do their jobs, including...
11. Best Liquid Spray Vitamin D Supplement: Designs For Health Liposomal D Supreme
The best liquid spray Vitamin D supplement is Liposomal D Supreme, made by Designs For Health. Designs for Health has been around since 1989 and follows a "science first" approach, using only the highest quality raw ingredients.
While this company's production facility passed all cGMP requirements set by the FDA, the supplements are only tested in-house, not by a third party. This product combines vitamin D with vitamin K1 and K2 to synergistically support healthy bones and calcium balance.
It also uses liposomal delivery, which is the best method to enhance absorption. Liposomes are small spheres made of fats that carry vitamin D and other soluble nutrients into the blood. They bond easily with cell membranes, facilitating nutrient delivery and promoting superior absorption and bioavailability.
The spray is made from natural citrus oils for a pleasant taste without artificial flavors. One serving is one pump in the mouth, which contains 62.5 mcg of 2500 IU Vitamin D (313%) and 325 mcg of Vitamin K (271%). There are 100 servings in each bottle that are free of gluten, dairy, and GMOs. You can count on a high absorption rate thanks to liposomal delivery with this top spray product.
Pros
- Also has 271% DV of Vitamin K
- Easy-to-use pump
- Vegetarian-friendly
- Gluten-free
- cGMP-approved facility
- Dairy-free and non-GMO
Cons
- Not vegan-approved
- On the expensive end
- Tested in-house, not by a third-party
Each serving of this citrus flavored formula provides 2500 IU of vitamin D3 as Cholecalciferol and 325 mcg of vitamin K as K1 (MK-4) and K2 (MK-7). The liposomal delivery system ensures the greatest bioavailability...
12. Best Chewable Vitamin D Supplement: NOW Supplements Chewable Vitamin D-3
The best chewable Vitamin D-3 supplement on the market is made by one of the largest manufacturers in the world, NOW Supplements. NOW Supplements has been a leader in affordable supplements since 1968, providing high-quality health products based on clinical research.
This product has a natural fruit flavor to make taking Vitamin D easy in a mild-flavored chewable. Not everyone gets enough sun exposure, so supplementing with this product will help maintain strong bones and a healthy immune system.
While many chewable vitamins contain sugar, NOW uses the sugar alcohols xylitol and sorbitol. Some people may have sensitivity to these sugar alcohols that can cause digestive problems, such as upset stomach and diarrhea, especially in large amounts.
Each bottle contains 180 chewables, with each once-daily serving containing 1,000 IU (25 mcg) of Vitamin D3 from Lanolin, which is equal to 125% recommended daily value. Most vitamin D3 products are not vegetarian because they come from an animal source, which in this case is lanolin or sheep's wool.
NOW Supplements is Kosher, soy-free, and gluten-free and passes cGMP for manufacturing quality assurance. It is also free of wheat, milk, egg, fish, shellfish, or tree nuts, making it safe for nearly anyone with allergies.
Pros
- Comes in fruit or unflavored
- Free of added sugars
- Kosher
- Gluten- and soy-free
- cGMP certified facility
Cons
- Has sugar alcohols, which some people can't take
- Cellulose binding is less-absorbable than oil-based capsules
- Not Vegan or vegetarian friendly
NOW Chewable Vitamin D-3 supplies this key vitamin in a tasty chewable form. Vitamin D is normally obtained from the diet or produced by the skin from the ultraviolet energy of the sun. However, it is not abundant...
13. Best Vitamin D Supplement With Omega-3s: Nordic Naturals Ultimate Omega Xtra
The best vitamin D supplement with omega-3s is Ultimate Omega Xtra by Nordic Naturals. Nordic Naturals uses science and innovation to produce safe, effective nutrients to promote optimal wellness. They have been committed to sustainable and ethical practices since its inception in 1995.
For this product, they combined vitamin D3 with omega-3 fish oil to support a healthy heart, brain, and joints. Omega-3s are important because they contain the essential fatty acids EPA and DHA that help support a healthy mood, heart, brain, eyes, and immune system. The fish oil concentrates are in the triglyceride molecular form for ideal absorption, which is the same form that is naturally found in fish.
The addition of vitamin D3 helps aid in calcium absorption, joint support, and immune health and provides a boost in mood.
Each serving of two soft gels contains 1,000 IU (25 mcg) of Vitamin D (125% DV) and a blend containing 1480 total mg of omega-3s, including 850 mg of EPA and 425 mg of DHA. Due to the omega-3s, there is 2 g of fat per serving, for a total of 20 calories.
The soft gels are made with natural lemon flavors in an effort to combat the dreaded fish burps often associated with fish oil supplements. It is non-GMO, gluten-free, and dairy-free and contains no artificial colors, flavors, or preservatives. It is also third-party tested to guarantee purity.
Pros
- Gluten and dairy-free
- Contains 1480 mg of omega-3s
- Third-party tested
Cons
- 20 calories per serving
Nordic Naturals Ultimate Omega Xtra features high concentration omega-3 fish oil in soft gels. The added Vitamin D3 aids in calcium absorption & supports mood, joint & immune system health....
What is Vitamin D?
Vitamin D is an essential vitamin that contributes to several different aspects of health. Vitamin D is a fat-soluble vitamin, along with vitamin E, vitamin A, and vitamin K. Perhaps the most important benefit of vitamin D is its ability to help absorb and retain calcium and phosphorus.
Calcium and phosphorus are both vital to building strong, healthy bones, which is what vitamin D is mainly used for. In addition to helping support healthy bones, vitamin D also helps regulate immune function. Vitamin D deficiency has been shown to have a negative effect on the immune system, including an increased risk for infection and autoimmune disorders. Several other conditions are related to severe vitamin D deficiency, including heart disease, type 2 diabetes, and obesity.
In addition, vitamin D can help increase testosterone levels, and higher testosterone levels supports more muscle and bone mass, improved mood, better body composition, and increased sex drive. You can learn more about this in our article: Does Vitamin D Boost Testosterone?
The most common method we naturally obtain vitamin D is by absorbing it through sun exposure. Depending on where you live, you may not have sufficient sunlight to absorb the amount of vitamin D the body needs, so we often need it from other sources. Unfortunately, there are not many natural sources of vitamin D, as it is mainly found in animal-based products, mushrooms, and fortified foods. Some nutrients work synergistically with vitamin D to create enhanced effects, including magnesium, calcium, and vitamin K.
Approximately 35% of American adults have vitamin D deficiencies, so it is recommended to take some type of vitamin D supplement to maintain adequate blood levels, especially if you don't receive regular sunlight. Aside from lack of sunlight, there are other various factors that affect vitamin D absorption, such as age and skin tone. We highly recommend using one of these products to maintain your bones, immune system, and overall health.
Benefits of Vitamin D Supplements:
As we have briefly discussed above, vitamin D has many health benefits. We'll go a little more in-depth about what vitamin D supplementation can offer.
Immune system support
One of the best health benefits of supplementing with vitamin D is overall immune system support. Several studies have shown the beneficial effects of vitamin D on immune function, especially in regard to autoimmunity. Vitamin D deficiency has been linked to multiple autoimmune disorders, including type 1 diabetes, multiple sclerosis, and inflammatory bowel syndrome.
A systematic review analyzed the results from 219 studies on vitamin D and concluded that it plays a beneficial role in the prevention of autoimmune diseases. A study conducted by EURODIAB showed a 33% reduction in type 1 diabetes in children that received vitamin D in the first year of their life. A need for more randomized clinical trials exists, but over 40 years of research have concluded that vitamin D plays a role in the prevention of autoimmune disorders.¹
Decrease Depression
One of the lesser-known benefits of vitamin D supplementation is its possible role in decreasing depression. If anyone has ever experienced "winter depression" it is most likely due to low vitamin D levels. In order to test how vitamin D impacts depression, a large experiment was done using four trials and 948 participants. In order to measure the results, they calculated the depression symptom scores of all participants. They used a standardized mean difference and I2 test to assess sample heterogeneity. They concluded that vitamin D supplementation had a favorable impact on depression ratings in major depression.²
May fight disease
Vitamin D deficiency can lead to several diseases, so it makes sense that supplementation with it may help fight disease. Studies have shown low vitamin D to be associated with cardiovascular diseases, diabetes, cancers, autoimmune diseases, infectious diseases, and others. Scientists discovered that supplementing with vitamin D can help prevent the diseases that are associated with it. One of the first diseases that vitamin D was shown to prevent was Rickets, which is a softening of bones in children due to vitamin D deficiency. It has been used to fight several other diseases, including those who suffer from liver disease or hepatitis C. Vitamin D is able to fight liver disease because of its effect on the immune system and its anti-fibrotic effect.³
May support weight loss
Another unexpected potential benefit of vitamin D is that it may support weight loss. Many studies have shown that obesity can increase the risk of vitamin D deficiency, which leads to other problems such as cardiovascular disease and hypertension.
One study was conducted in Isfahan to test the effect of vitamin D on weight loss in overweight and obese women aged 20 to 40. The double-blind clinical trial used 50 women and divided them into a vitamin D group of 50,000 IU per week and a placebo group. After six weeks the vitamin D group showed significant drops in weight, waist circumference, hip circumference, and body mass index (BMI). They concluded that vitamin D supplementation had a dramatic effect on weight loss.⁴
Improve bone health
Perhaps the most well-known benefit of vitamin D is its ability to improve bone health. Vitamin D plays an important part in bone health because it helps the body absorb calcium, which is essential for bone strength. Several studies have been done regarding vitamin D on bone health, especially since we know a deficiency can lead to bone diseases such as Rickets and osteoporosis.
A vitamin D deficiency also results in increased bone metabolism, which weakens the bones and increases fracture risk. Several studies have concluded that vitamin D helps improve bone health and help prevent fractures. Most scientists and doctors recommend taking 800 IU daily, as well as taking a calcium supplement, although there is not an exact perfect dosage.⁵
May help strengthen muscles
The reason that vitamin D helps prevent bone breaks is because of its ability to help strengthen muscles. A systematic review was done on evidence from 16 randomized controlled trials on the effects of vitamin D on muscle function. All of the studies except for one were performed using people over the age of 50. Seven of the studies showed a significant increase in strength in the lower legs, body sway, or physical performance. All of the studies using people over the age of 50 concluded that vitamin D had a significant implant on muscle strength and function.⁶
Help with Skin health
While most people know we obtain vitamin D through the skin, not everyone knows of its skin-healing properties. Several studies have explored the impact of vitamin D on skin health and anti-aging with positive results. Studies have shown that vitamin D can improve skin health by inducing antioxidative responses, inhibiting DNA damage, and inducing DNA repair. It also has anti-inflammatory actions, keratinocytes proliferation regulation, and helps build the epidermal barrier needed to protect the skin. All of these mechanisms lead to anti-aging properties and overall improved skin health.⁷
Side Effects of Vitamin D
Since vitamin D is fat-soluble, that means it is possible to take too much because the body stores it. Potential side effects from taking too much vitamin D include nausea, vomiting, poor appetite, constipation, weakness, confusion, heart rhythm problems, and kidney stones or kidney damage. Be sure to contact your doctor before starting vitamin D and if you ever experience any negative side effects.
How much Vitamin D should you take?
Just like most supplements, the amount of vitamin D you should take varies depending on factors such as age and current health situation. According to the National Institute of Health (NIH), the recommended minimum daily amount is 600 IU (15 mcg) for adults and children over the age of four. If you are older than the age of 70, the recommended dose increases to 800 iU (20 mcg). Many consider this a low dose because people suffering from a vitamin D deficiency are recommended to take at least 6,000 to 10,000 IU a day, or 50,000 IU total per week for eight weeks. If you are healthy, a daily dose of 1,0000 to 2,000 IU is sufficient. Just like with any dietary supplements, be sure to contact your physician before starting a vitamin D supplement so you take an appropriate dosage to avoid vitamin D toxicity.
What to look for when buying vitamin D supplements:
Buying supplements can be a difficult process, especially if it is your first time trying a specific vitamin. There are a few key things you should look for when buying vitamin D supplements, including ingredients, dosage, and price. We will take a look at these items below.
Ingredients
The first thing to look at when buying Vitamin D supplements is which form it is, either vitamin D2 or vitamin D3. Vitamin D2, called ergocalciferol, is found in plant-based sources, while Vitamin D3, called cholecalciferol, is the active form the skin produces from the sun.
Form
There are several forms of vitamin D supplements, each made from different ingredients. The four most popular forms of vitamin D are gummy, capsule, chewable, and liquid, either in a spray or dropper.
Dosage
The dosage varies throughout different brands, so it's important to check the nutrition labels. Most products range from 1,000 to 2,000 IU, which is an average dosage. Some products that have other nutrients in them may have a smaller dose, but they also have a synergistic, more powerful effect. If you suffer from a vitamin D deficiency, it is recommended to take up to 10,000 IU a day.
Testing/Transparency
With so many different companies to choose from, it can be difficult to determine which has the highest quality ingredients. Look for companies that are manufactured in cGMP-certified facilities and that are third-party tested.
Price
When comparing different types of products, the easiest way to measure price is by price per serving. Vitamin D supplements have a variety of forms, like capsules or gummies, and also come in various sizes ranging from a one-month supply to a year's worth. The best way to compare is by the price per serving, which is the price of the product divided by the number of servings. Depending on the form, prices may range anywhere from $0.03 to $1.70 per serving so be sure to find the best product for your budget.
Reviews
If you are interested in hearing first-hand reviews, there are hundreds available online for each product, including on Reddit and Amazon. Amazon has a very user-friendly page that is easy to separate reviews, as well as shows the overall average rating. We recommend taking a few minutes to find the perfect product for your needs.
Vitamin D Supplement FAQs
What is the best kind of vitamin D to take?
When purchasing Vitamin D supplements, the two forms available are Vitamin D2 and Vitamin D3. Both forms are proven to have benefits and to escalate the amount of Vitamin D in the blood. However, Vitamin D3 has been shown to raise Vitamin D levels higher and for longer.
Is vitamin D supplement good to take every day?
Not all Vitamin D supplements are meant to be taken every day, so this will depend on the product, as well as your body's vitamin levels. Vitamin D is stored in fat cells and can be slowly released as needed, so it is not necessary to take it every day. Some products are designed to be taken only once a week or once a month even. Be sure to contact your physician when starting any supplement, as too large doses can be harmful.
How much vitamin D should you take daily?
The NIH recommends 600 IU a day for adults and children over four years old. They increase the dosage to 800 IU a day if you are over the age of 70. However, if you have a vitamin D deficiency, it is recommended to take 10,000 IU daily or 50,000 IU a week for eight weeks.
What are the signs you need vitamin d?
It can be difficult to identify if you suffer from a Vitamin D deficiency because, in some cases, there won't be any symptoms. In adults, the most common identifying symptoms include muscle or bone pain, weakness, joint stiffness, muscle twitching, fatigue, and mood changes. The symptoms are slightly different for children, which include irritability, lethargy, bone fractures, developmental delay, and bone changes. If you think you or your child is suffering from a Vitamin D deficiency, be sure to get a blood test done, as it leads to an increased risk of osteoporosis, falls, and fractures.
When should I take vitamin D?
There is no definitive best time of day to take vitamin D, but most recommend it in the morning with a meal containing fat to help absorption. Some people believe taking vitamin D at night can lead to insomnia, although there is no conclusive research to prove this. To be safe, we recommend taking it either in the morning or afternoon, as it may affect people differently and potentially interfere with your sleep schedule.
Summary
Vitamin D plays a vital role in overall well-being and supplementing it has never been easier. To help keep your bone, skin, cardiovascular, and mental health functioning at a high level, we recommend adding Nature Made D3 to your supplement regimen.
More Supplement Resources
- Best Vitamin K Supplements
- Best Multivitamins For Men Over 50
- Best Supplements For Men Over 40
- Best Vegan Multivitamins
- Best Omega-3 Supplements
References
- Prietl, Barbara, et al. "Vitamin D and Immune Function." Nutrients, vol. 5, no. 7, 5 July 2013, pp. 2502–2521
- Menon, V, and F Vellekkatt. "Efficacy of Vitamin D Supplementation in Major Depression: A Meta-Analysis of Randomized Controlled Trials." Journal of Postgraduate Medicine, vol. 0, no. 0, 2018, p. 0
- Wang, Hanmin, et al. “Vitamin D and Chronic Diseases.” Aging and Disease, vol. 8, no. 3, 2017, p. 346
- Khosravi, Zahra Sadat, et al. "Effect of Vitamin D Supplementation on Weight Loss, Glycemic Indices, and Lipid Profile in Obese and Overweight Women: A Clinical Trial Study." International Journal of Preventive Medicine, vol. 9, 20 July 2018
- Laird, Eamon, et al. "Vitamin D and Bone Health; Potential Mechanisms." Nutrients, vol. 2, no. 7, 5 July 2010, pp. 693–724
- Rejnmark, Lars. "Effects of Vitamin D on Muscle Function and Performance: A Review of Evidence from Randomized Controlled Trials." Therapeutic Advances in Chronic Disease, vol. 2, no. 1, 7 Sept. 2010, pp. 25–37
- Bocheva, Georgeta, et al. “The Impact of Vitamin D on Skin Aging.” International Journal of Molecular Sciences, vol. 22, no. 16, 23 Aug. 2021, p. 9097
Kyle Ustach
Author