Finding the best vitamin D supplement can depend on various factors, such as age, dose, and how they are taken. Mindbodygreen, Ritual, and NOW are some of the best brands for vitamin D supplements.
This article looks at how much vitamin D people need by age, who may need a supplement, and some options to consider. It also discusses how to get more vitamin D naturally.
Below are some of the best vitamin D supplements available.
Best multivitamin
- Form: capsule
- Number of servings: 30 per bottle
- Dose: 2 capsules per day
MNT’s review
Ritual is a vitamin subscription service. It sells products with simple, traceable ingredients, including this multivitamin designed for women ages 18 and over.
Each serving contains 50 mcg (2,000 IU) of vitamin D3 sourced from lichen. This exceeds the daily requirement for this age group.
Ritual claims that all of its vitamins are “made traceable” with a visible supply chain that a person can see online. The Essentials for Women 18+ multivitamin is vegan, gluten-free, allergen-free, and United States Pharmacopeia (USP)-verified.
The company recommends taking 2 capsules a day.
Best for most dietary requirements
- Form: softgel
- Number of servings: 28 per container
*Price may vary.
MNT’s review
Persona uses vitamin D3 sourced from Vitashine. This is a plant-based form of vitamin D.
Each tablet contains 25 mcg (1,000 IU) of vitamin D3. The product is free from major allergens, including soy, dairy, wheat, fish, nuts, eggs, and shellfish.
Persona claims that its vitamins are tested for quality and purity and inspected by a professional before shipping.
The company recommends taking 1 gelatin capsule per day.
Best for a chewable vitamin
- Form: chewable tablet
- Number of servings: 120 per container
- Dose: 1 tablet every 2 days
MNT’s review
NOW Foods offers a chewable vitamin D supplement that contains 5,000 IU of vitamin D. This may be a more suitable choice for those who find it difficult to swallow pills or simply prefer to chew them.
The chewables use flavorings such as xylitol and sorbitol and are sugar-free. They also contain natural flavors of peppermint and vanilla.
These supplements do not contain soy or gluten, so they may be suitable for those avoiding these ingredients.
The price is low, and a person only needs to take 1 tablet every 2 days, making this a good option for those on a budget.
Best for bioavailability
- Form: softgel
- Number of servings: 30 per container
- Dose: 1 softgel daily
Use code “HEALTHLINE20” for 20% off.
MNT’s review
According to the manufacturers, these gel caps benefit the entire body.
Each gel cap contains 5,000 IU of vitamin D3 in the form of organic algal, VegD3, which, according to the manufacturers, is the purest form of plant-origin vitamin D3 in the world.
Mindbodygreen uses a unique, organic oil trio of omega-9 fatty acids sourced from Persea americana, omega-3 fatty acids from organic virgin flaxseed oil, and cold-pressed organic extra virgin olive oil sourced from Olea Europaea. The company claims these ingredients support the bioavailability in the body. They may also provide antioxidant properties and a healthy inflammatory response.
These gel caps come in bottles of 30, and the recommended dose is 1 gel cap a day.
The manufacturer recommends people take this supplement with or without food at any time of the day, alongside calcium supplements as vitamin D3 supports calcium absorption in the body.
Best science-backed formula
- Form: capsule
- Number of servings: 120 per container
- Dose: 1 capsule per day, up to 5 days per week
*Price may vary.
MNT’s review
According to the manufacturer, these capsules contain science-backed high quality ingredients. Over 50 product-specific clinical studies in leading peer-reviewed journals have studied the company’s formulations.
The company claims that it tests these supplements in-house to verify potency and purity. They state that they may benefit bone and immune health, including breast and colon health.
This offering is free from common allergens, GMOs, artificial additives, and ingredients.
People can purchase it in bottles of 60 or 120 counts.
Pure Encapsulations recommends people take 1 capsule for up to 5 days per week, with a meal, or as directed by a healthcare professional.
The following table compares the supplements in this article on form, dose, price, and more.
| Form | Dose | Amount of vitamin D | Diet suitability | Price | |
|---|---|---|---|---|---|
| Ritual | capsule | 2 capsules daily | 50 mcg (2,000 IU) |
• vegan • gluten-free • allergen-free |
$33 |
| Persona | capsule | 1 capsule daily | 25 mcg (1,000 IU) |
allergen-free | $1.68 per capsule |
| NOW | chewable tablets | 1 tablet every 2 days | 5,000 IU | • vegetarian • soy-free • gluten-free |
around $9 |
| Mind bodygreen |
gel caps | 1 gel cap daily | 125 mcg (5,000 IU) |
• GMO-free • gluten-free • soy-free • dairy-free |
$30 |
| Pure Encapsulations | capsules | 1 capsule daily | 250 mcg (10,000 IU) |
• vegetarian • hypoallergenic |
from around $29 |
In supplements, two forms of vitamin D are available: D2, called ergocalciferol, and D3, called cholecalciferol. Both are effective, but D3 seems to be more effectiveTrusted Source at higher dosages.
Manufacturers use yeast to make D2, and they can produce D3 from several sources, including:
- lanolin, which comes from sheep’s wool
- fish oils, such as cod liver oil
- algae oil, which is suitable for people with vegan diets
Vitamin D supplements are available as chewable tablets, liquids, and sprays, among other forms.
The best type of supplement may depend on preferences and medical needs. For example, a liquid or spray may be easier to take than a capsule.
Further resources
For more in-depth resources about vitamins, minerals, and supplements, visit our dedicated hub.
Vitamin D is a fat-soluble vitamin essential for healthy bones, immune function, and cell growth.
Some people are more at risk of developing a vitamin D deficiency. According to the National Institutes for Health (NIH)Trusted Source, these groups can include:
- Infants drinking breast milk: This does not contain much vitamin D. The NIH reports that exclusively and partially breastfed infants receive 10 micrograms (mcg), or 400 international units (IU), of vitamin D per day until weaning.
- People who get less exposure to sunlight: People who cannot leave the house, work night shifts, or cover their skin for religious reasons may not get the sun exposure that the body needs to create enough vitamin D. People who live in colder climates may also get less sunlight exposure during the winter months.
- Older adults: Older adults who spend more time indoors may be at risk of developing a vitamin D deficiency. According to the NIH, around half of older adults with hip fractures in the United States may have inadequate vitamin D levels. Also, the skin’s ability to synthesize vitamin D declines with age.
- People with dark skin: Dark skin tones contain more melanin, which can reduce the amount of vitamin D the skin makes. People with darker skin tones generate vitamin D from the sun more slowly than people with lighter skinTrusted Source. However, it is unclear whether this has any health consequences.
- People with obesity: Having a body mass index of 30 or over is associated with lower vitamin D levels, according to the NIH. People who have undergone gastric bypass surgery may also need more vitamin D.
- People with malabsorption: Conditions such as inflammatory bowel disease affect the gut’s ability to absorb vitamin D. People with such conditions may not eat foods that contain vitamin D due to dietary restrictions.
A person’s daily requirement for vitamin D depends on age, whether they are pregnant, and whether they have any underlying medical conditions.
The NIHTrusted Source provides these general guidelines:
| Age | Daily amount of vitamin D required |
|---|---|
| 0 to 12 months | 10 mcg (400 IU) |
| 1 to 18 years | 15 mcg (600 IU) |
| 19 to 70 years | 15 mcg (600 IU) |
| 70 years and over | 20 mcg (800 IU) |
Pregnant or breastfeeding people should aim to get 15 mcg (600 IU) of vitamin D per day.
Most people meet at least some of their vitamin D requirements by having safe exposure to sunlight. According to the NIH, spending 5–30 minutes in the sun, with the face, arms, legs, or back exposed, at least twice a week is usually enough.
However, the American Academy of Dermatology Association recommends getting vitamin D through food sources and supplements rather than sun exposure to limit the risk of developing skin cancer.
Taking high amounts of vitamin D by mouth can be toxic. Research suggests that the tolerable upper limit for adults is 100 mcg (4,000 IU)Trusted Source per day.
Some symptoms of vitamin D toxicity include:
- anorexia
- weight loss
- frequent urination
- heart arrhythmias
It is important to note that vitamin D toxicity usuallyTrusted Source only stems from excessive supplementation rather than from spending a lot of time in the sun or absorbing too much of the vitamin from food.
Vitamin D supplements can also reactTrusted Source with certain medications, such as steroids, weight loss drugs, and medications that lower cholesterol. A person should check with a healthcare professional before taking a new supplement.
Safe exposure to sunlight is one of the most effective ways to get more vitamin D, but a person cannot get vitamin D from sitting near a window or outside in the shade.
Some foods contain this nutrient, including:
- oily fish, such as salmon and mackerelTrusted Source
- mushrooms that grow under UV light
- beef liver
- egg yolks
- fortified milk
- fortified breakfast cereals
- fortified orange juice
If a person is concerned that they might not be getting enough vitamin D, a doctor can check for a deficiency via a blood test.
Vitamin D deficiencies can cause conditions that affect the bones, such as osteomalacia and osteoporosis. This is because a deficiency reduces calcium absorption.
Learn more about the best at-home vitamin deficiency tests.
A deficiency in vitamin D can also lead to rickets, a childhood condition that causes the bones to be softer and more prone to fracture. Most companies fortify milk with vitamin D in the United States, reducing rickets’ prevalence.
A person should contact a healthcare professional if they notice any of the following symptoms, which can indicate a vitamin D deficiency:
- bone pain
- muscle weakness
- fatigue
- frequent colds and infections
- fractures
- depression
- slow wound healing
A person should contact a doctor immediately if they have new or worsening symptoms after taking vitamin D.
What is the best form to take vitamin D supplements?
According to the NIH the best way to take vitamin D supplements are via food, sun exposure, and dietary supplementation.
- Food: The two main types of vitamin D available in food are D2 and D3. Fatty fish, such as trout and mackerel, and fish liver oil are the best sources of this vitamin. The U.S. and Canada also fortify milk and some milk alternatives with the nutrient.
- Sun exposure: UVB radiation can penetrate the skin and lead to the production of vitamin D3. However, the season, time and length of the day, and the weather can influence this. Also, older people and people with more melanin cannot produce as much vitamin D3 from sun exposure.
- Dietary supplements: Supplements contain vitamin D2 or D3. While the way the body processes these in the same way, vitamin D3 may increase the amount of serum 25(OH)D for longer than vitamin D2. Low amounts of this serum can indicate a risk of vitamin D deficiency.
Is vitamin D3 better than vitamin D?
The body converts vitamin D into two forms: D2 and D3.
The NIH states that the body appears to absorb the two types at the same rate. The body then turns the vitamin into serum 25(OH)D.
However, levels of this serum are higher and present in the body for longer with D3 than with D2. This may mean a person has a lower risk of a deficiency if they take D3 supplements.
How much vitamin D should a person take
As the NIH notes, people require different amounts of vitamin D at different ages. The recommended dietary allowances (RDAs) are 0–12 months: 10 mcg (400 IU), 1–70 years: 15 mcg (600 IU), over 70 years: 20 mcg (800 IU).
Is it safe to take vitamin D supplements daily?
Taken in appropriate doses, vitamin D is safe to take daily. A person should be careful not to exceed the daily recommended doses of vitamin D as taking too much can be toxic. The upper intake level for people over 19 is 100 mcg (4,000 IU). More information on the safe dosages of vitamin D is on the National Institutes of Health (NIH) website.
A person should speak with a doctor before taking any new supplements. They should always follow the instructions on their chosen product and stop using the supplement if they develop any adverse reactions.
When is the best time to take vitamin D supplements?
Vitamin D is best taken with meals to enhance the absorption into a person’s circulation. Many brands recommend taking the supplement with meals.
According to the National Institutes of Health, vitamin D is fat-soluble. A person can consider taking it with food that contains some fat.
What is the most effective vitamin D to take?
Two forms of vitamin D are available as a supplement, vitamin D3, cholecalciferol, and vitamin D2, ergocalciferol. Both can help correct the body better absorbs vitamin D deficiency, however, vitamin D3 because this is what the body makes from sunlight.
What do doctors recommend for vitamin D?
Doctors may prescribe various strengths of vitamin D2 and vitamin D3. Doctors most commonly prescribe vitamin D3 because the body easily absorbs it.
Can I take 5000 IU of vitamin D every day?
According to a research review, people should avoid taking more than 4,000 IU per day which is the safe upper limit of daily vitamin D. However, the study also reports that the safety of the dose depends on the person’s current vitamin D status, age, and sex.
A person should seek medical advice from their doctor or healthcare professional before taking vitamin D supplements to avoid potential overdose.
Limited, safe sunlight exposure several times a week can help a person get enough vitamin D, but this may not be possible for many reasons. As a result, some people need to take supplements to get their recommended dose of vitamin D.
A person may only need this supplement during winter, while others may need it year-round.
It is important to note that vitamin D supplements can interact with other medications. As always, check with a healthcare professional before taking a new supplement.
A doctor can take a blood test to look for a vitamin D deficiency. They may then recommend a supplement dosage, considering the person’s age and any other medications.
