In This ArticleView AllIn This ArticleReviewsOur Top RecommendationsDo I Need a Vitamin D Supplement?The Bottom Line: The Best Vitamin D SupplementsChoosing a Vitamin D SupplementWe Also ConsideredCommon QuestionsOur Trusted Expertise
In This ArticleView All
In This Article
View All
Reviews
Our Top Recommendations
Do I Need a Vitamin D Supplement?
The Bottom Line: The Best Vitamin D Supplements
Choosing a Vitamin D Supplement
We Also Considered
Common Questions
Our Trusted Expertise
Photo:EatingWell / Eric Brockob
EatingWell / Eric Brockob
Dubbed the “sunshine vitamin,” vitamin D got its nickname because our bodies can make D when exposed to UV rays. The vitamin is also unique in that it acts as a hormone in the body, playing an essential role in maintaining bone and immune health. While knowledge of vitamin D primarily centered around bone health in the past, research today shows that the hormone-like nutrient also regulates immune function, reduces inflammation and possibly plays a small role in blood glucose regulation as well as other body functions.The scope of these roles—and the fact that many of us may have less-than-adequate blood levels of vitamin D—have led to the nutrient becoming a top-selling dietary supplement.
To find high-quality vitamin D supplements, we researched what was commonly available in the market, interviewed four dietitian nutritionist experts for their recommendations and investigated the manufacturing practices behind the smaller list of supplements we culled. Below are our top vitamin D supplement choices.
How We Decide Which Supplements to Recommend
Best CapsulePure Encapsulations Vitamin D3 10000 IUPHOTO: Amazon$26 at AmazonView on Beautifiedyou.com
Best CapsulePure Encapsulations Vitamin D3 10000 IU
Best Capsule
Pure Encapsulations Vitamin D3 10000 IU
PHOTO: Amazon
$26 at AmazonView on Beautifiedyou.com
Form:D3 capsule |Vitamin D per serving:1,000 IU (25 mcg) |Independently Verified:Yes |In-house tested:Yes |Price:$20 for 120 doses
What to know:You need to take it with a meal or snack.
“My go-to brand [for vitamin D] is always Pure Encapsulations,” saysJennifer Wood, M.S., RDN, a registered dietitian specializing in nutrition for older adults. While what’s in a dietary supplement is never guaranteed due to little FDA oversight, Pure Encapsulations appears to be one of the most solid brands in terms of purity, and its products are free from unnecessary additives and potential allergens. When taken daily, this dosage (1,000 IU) falls above the RDA but well below the daily max of 4,000 IU, making it a pretty safe bet for most. Some individuals may require higher daily intakes to correct deficiencies and maintain adequate vitamin D levels, so we like that this supplement also comes in dosages ranging from 400 to 10,000 IU. These capsules contain a powder form of vitamin D. To ensure proper absorption, you’ll want to take it with a meal or snack containing fat.
PHOTO: EatingWell / Eric BrockobPHOTO: EatingWell / Eric BrockobPHOTO: EatingWell/Eric Brockob
Best SoftgelNow FoodsD-3, 1000IUPHOTO: Amazon$9 at Amazon$15 at Walmart$6 at IHerb
Best SoftgelNow FoodsD-3, 1000IU
Best Softgel
Now FoodsD-3, 1000IU
$9 at Amazon$15 at Walmart$6 at IHerb
Form:D3 softgel |Vitamin D per serving:1,000 IU (25 mcg) |Independently Verified:Yes |In-house tested:Yes |Price:$17 for 360 doses
What to know:No antioxidants are added to aid in extending shelf life.
Hands down, this is your top bet if you want a lower-priced vitamin D supplement or one that you could pick up today at a local drugstore. The price breaks down to about five cents per dose—the lowest we found for any form of vitamin D supplement. We also like that the vitamin D in the softgel is mixed with a small amount of extra-virgin olive oil to promote absorption. If this dosage doesn’t meet your needs, the supplement is available in dosages up to 10,000 IU. This is one of the few liquid-based forms (found in softgels and drops) of vitamin D that doesn’t contain any additional antioxidants other than what may be in the olive oil. Antioxidants in the form of vitamins C and E are often added to protect the breakdown of the nutrient over time. While you can’t beat this deal, you may consider choosing a bottle with fewer doses to maintain its quality.
PHOTO: EatingWell / Eric BrockobPHOTO: EatingWell / Eric BrockobPHOTO: EatingWell / Eric Brockob
Best DropThorne Vitamin D LiquidPHOTO: Thorne$17 at AmazonView on TargetView on Thorne.com
Best DropThorne Vitamin D Liquid
Best Drop
Thorne Vitamin D Liquid
PHOTO: Thorne
$17 at AmazonView on TargetView on Thorne.com
Form:D3 liquid drop |Vitamin D per serving:1,000 IU (25 mcg) |Independently Verified:Yes |In-house tested:Yes |Price:$15 for 600 doses
What to know:It uses a metered dispenser rather than a dropper.
These drops are perfect for those who can’t imagine adding another pill or tablet to their day. It’s also ideal for a household with individuals who need different dosages. A 1,000-IU dose is two drops, so you can easily decrease or increase your dose. The drops are flavorless, so they can easily be stirred into foods (like oatmeal or yogurt) or added to beverages (such as smoothies). The vitamin D in the drops is mixed with a type of fat called medium-chain triglycerides to promote absorption, as well as vitamin E to slow degradation and potentially increase shelf life. Since the bottle contains 600 doses, it’s also essential to keep the drops away from sunlight and high temperatures to ensure the longevity of the ingredients. Turning the bottle to a 45-degree angle lets you easily dispense this supplement, but some may feel that a dropper would allow more control over their dosage.
PHOTO: EatingWell / Eric BrockobPHOTO: EatingWell / Eric BrockobPHOTO: EatingWell / Eric BrockobPHOTO: EatingWell / Eric Brockob
Best ChewableNOW Supplements Chewable Vitamin D-3 1000 IUPHOTO: Amazon$12$9 at Amazon$8 at IHerb
Best ChewableNOW Supplements Chewable Vitamin D-3 1000 IU
Best Chewable
NOW Supplements Chewable Vitamin D-3 1000 IU
$12$9 at Amazon$8 at IHerb
Form:D3 Chewable tablet |Vitamin D per serving:1,000 IU (25 mcg) |Independently Verified:Yes |In-house tested:Yes |Price:$12 for 180 doses
What to know:Swallowing it whole may decrease absorption, and it contains sugar alcohols.
Best GummyMary Ruth’s Vitamin D3 GummiesPHOTO: Amazon$30$26 at Amazon$26 at Walmart
Best GummyMary Ruth’s Vitamin D3 Gummies
Best Gummy
Mary Ruth’s Vitamin D3 Gummies
$30$26 at Amazon$26 at Walmart
Form:D3 softgel |Vitamin D per serving:1,000 IU (25 mcg) |Independently Verified:Yes |In-house tested:No |Price:$26 for 60 doses
What we like:Lower in added sugars than other gummies and certified organic, vegan and gluten-free, these gummies contain no artificial flavors and are suitable for kids and adults.
These lemon, strawberry and orange gummies get their taste from natural flavors and a small amount of organic cane sugar. Each gummy contains 1,000 IU of vitamin D and only 1 gram of added sugar, compared to other gummies containing 2 to 3 g (or more) of added sugars per dose using a glucose syrup as the sweetener. A small amount of coconut oil in each gummy provides some fat to promote absorption. The gummies are gluten-free and vegan, thanks to a pectin base rather than a gelatin one. With the exception of the coconut oil, these gummies are free of all other major allergens. Mary Ruth’s website states that products are independently verified but doesn’t name the specific laboratory, which we wish was included to verify testing.
Best High DosageMetagenics D3 10,000 + KPHOTO: Amazon$35 at Amazon
Best High DosageMetagenics D3 10,000 + K
Best High Dosage
Metagenics D3 10,000 + K
$35 at Amazon
Form:D3 softgel |Vitamin D per serving:10,000 IU (250 mcg) |Independently Verified:Yes |In-house tested:Yes |Price:$34 for 60 doses
What to know:It’s not vegetarian, and thehigh dosage amount increases the risk of toxicity if taken in excess.
Best VeganLife Extension Vegan Vitamin D3PHOTO: Amazon$17 at AmazonView on Lifeextension.com$17 at IHerb
Best VeganLife Extension Vegan Vitamin D3
Best Vegan
Life Extension Vegan Vitamin D3
$17 at AmazonView on Lifeextension.com$17 at IHerb
Form:D3 Capsule |Vitamin D per serving:5,000 IU (125 mcg) |Independently Verified:Yes |In-house tested:Unknown |Price:$17 for 60 doses
What to know:The dosage may be higher than some need, and it needs to be consumed with a meal or snack.
Vitamin D supplements that contain the form known as cholecalciferol (or D3) are considered more effective in improving and maintaining vitamin D levels in the body. The problem is that most D3 sources come from animals. The one exception is certain D3-rich algae, which these capsules contain. One capsule provides 5,000 IU, making this supplement ideal for weekly dosing for most. The powder capsules contain a small amount of the antioxidant vitamin C to help prolong shelf life and a dried form of medium-chain triglycerides. Even though medium-chain triglycerides are a fat source, the directions advise taking the capsule with a meal or snack containing fat for optimal absorption.
Best for KidsCarlson Kid’s Super Daily D3 + K2 Drops 25 mcg (1,000 IU)PHOTO: Amazon$30$28 at Amazon$26 at IHerb
Best for KidsCarlson Kid’s Super Daily D3 + K2 Drops 25 mcg (1,000 IU)
Best for Kids
Carlson Kid’s Super Daily D3 + K2 Drops 25 mcg (1,000 IU)
$30$28 at Amazon$26 at IHerb
Form:D3 liquid drop |Vitamin D per serving:1,000 IU (25 mcg) |Independently Verified:Yes |In-house tested:Unknown |Price:$30 for 360 doses
When considering a supplement for children, Manaker says “to first speak with their pediatrician to ensure it is needed. Many kid-friendly foods are now fortified with vitamin D, making it easier for them to meet needs.” They may also have less need for a vitamin D supplement if taking a daily multivitamin.
Best Vitamin D and Calcium ComboNature’s Bounty Calcium 1200mg with Vitamin DPHOTO: Amazon$30$17 at Amazon$17 at IHerb$22 at Walgreens
Best Vitamin D and Calcium ComboNature’s Bounty Calcium 1200mg with Vitamin D
Best Vitamin D and Calcium Combo
Nature’s Bounty Calcium 1200mg with Vitamin D
$30$17 at Amazon$17 at IHerb$22 at Walgreens
Form:D3 softgels |Vitamin D per serving:1,000 IU (25 mcg) |Independently Verified:Yes |In-house tested:Unknown |Price:$41 for 120 doses
What we like:A good source of both vitamin D and calcium, it’s widely available at most drugstores.
It’s hard to find a supplement that can provide amounts of calcium and vitamin D that even come close to meeting daily needs for both nutrients—believe us, we searched. Most combination supplements typically either contain significantly higher amounts of calcium than D, or they contain amounts that require you to take four or more pills to meet daily needs for the two nutrients. Luckily, we found this option from Nature’s Bounty. It’s one of very few that contains 1,200 mg of calcium (92% DV) and 1,000 IU of vitamin D in just two softgels. The price is slightly higher than vitamin D-only supplements. Still, we think it’s a pretty good deal when considering that you’re getting ideal amounts of two essential nutrients in one supplement. The softgels contain soybean oil and soy lecithin, which promote the absorption of fat-soluble nutrients like vitamin D, but obviously those with a soy allergy should avoid it.
Look for cholecalciferol or vitamin D3
Vitamin D is found in two forms: ergocalciferol (vitamin D2) and cholecalciferol (vitamin D3). While both forms will raise your vitamin D levels when taken regularly, research suggests that the D3 form is more effective at boosting and maintaining vitamin D status in the body compared to taking the D2 form.
Choose a form that works for you
Vitamin D supplements come in capsule, softgel, tablet, gummy and liquid drop forms. Research suggests that capsules, softgels, tablets and drops can all be equally effective at raising vitamin D levels in the body.There’s limited research on how gummy forms compare.
Buy from brands that test their products
If independent verification isn’t available, check to see if the manufacturer conducts regular in-house testing. Some manufacturers may even go so far as to have certified in-house labs, which suggests an exceptional commitment to quality.
Read the ingredient list
Kirkland’s Signature Maximum Strength 2,000 IU Vitamin D3($20 for 600 doses at Amazon):Kirkland’s Signature is Costco’s house brand, but you don’t have to be a member of the warehouse club to purchase this vitamin D supplement. Available online from outlets like Amazon and Walmart, these vitamin D softgels are a great buy. This supplement is great for larger households with several people taking this dosage (or higher), but it doesn’t contain antioxidants to promote shelf life so it’s not ideal for smaller households or single supplement users.
Nordic Naturals Vitamin D3 1,000 IU Mini Soft Gels($15 for 120 doses at Amazon): The size of softgels can vary greatly, and these minis are perfect for individuals looking for one of the smallest available. Extra-virgin olive oil serves as the base that contains vitamin D, and they have a slight orange flavor, which some may find makes them more palatable and easier to swallow.
What is the best form of vitamin D to take?
Fat-soluble nutrients like vitamin D require ingesting a fat or oil along with it to be absorbed. Because of this, some have speculated that drops or softgels (both of which contain vitamin D in an oil-based mixture) have an edge over the powder-based tablet and capsule forms of vitamin D. However,research suggests that tablets, capsules, softgels and drops can all be equally effective at raising blood levels when taken consistentlyand in amounts appropriate for health needs.
The “best form” really comes down to personal preferenceand what works with an individual’s schedule and lifestyle to enable consistent dosing. Chewable tablets, drops and gummies are ideal for those who prefer not to swallow a pill. Those who don’t want any taste may prefer tablets, capsules or softgels that can be swallowed. Other considerations include whether the supplement must be taken with a meal or snack. These are typically tablet and capsule forms that contain a dried or powdered form of the vitamin. If you can’t always take the supplement with a meal or snack, then drops and softgels containing vitamin D in an oil-based liquid may be a better fit for your schedule. Typically, it is not as crucial to take those forms with dietary fat, but check the package directions to be sure. Keep in mind that drops and softgels are more sensitive to warm temperatures and sunlight, which can decrease quality and shorten shelf life.
How much vitamin D is safe to take?
For those 1 year and older to maintain adequate levels of vitamin D in the body,the RDA is 600 to 800 IU per day.However, since vitamin D acts as a hormone in the body,the Endocrine Society has also issued recommendations suggesting that adults may need 1,000 to 2,000 IU per dayto maintain healthy vitamin D levels.
Bloodwork is the best way to determine current vitamin D status and needs. Sports performance dietitianAndrea Givens, M.S., RD, CSSD, says, “Vitamin D blood levels should be 50 nmol/L (20 ng/mL) or above [per NIH],” and that dosage amounts can be determined based on where one falls below or above this. Using this data, healthcare providers may temporarily recommend doses higher than the RDA and the Endocrine Society for individuals with low or deficient levels.
That said, the adage that you can get too much of a good thing is true as it applies to vitamin D. The RDA advises that intake should be at most 4,000 IU a day or 28,000 IU per week unless under the care of a health practitioner. While vitamin D toxicity is rare, it can occur when you exceed these amounts for some time. Bloodwork is also helpful in this scenario. Givens advises that “levels over 125 nmol/L (50 ng/mL) are too high. If your blood level is close to 100 nmol/L, then you should not supplement.”
When is the best time of day to take a vitamin D supplement?
If you can’t always take your D with a meal, drop and softgel forms are packaged with olive oil or another fat source to aid delivery and absorption.
Also, vitamin D isn’t a nutrient that requires daily supplementation, since fat-soluble vitamins are stored in the body. This means vitamin D can be taken once to a few times a week (rather than daily) as long as the total weekly dosage doesn’t exceed the weekly 28,000 IU upper limit. According to Givens, taking a higher dosage once or twice a week may yield better compliance for some. Dietitian Jennifer Wood, M.S., RDN, agrees and says she recommends a 5,000 IU dosage to clients that they take twice a week. The overall goal is consistency in meeting daily or weekly needs, regardless of the exact dosing time or schedule.
What are the benefits of vitamin D supplements?
Excellentfood sourcesof vitamin D (20% DV or more) are very limited. (Think: cod liver oil, some fattier fish like salmon and trout and mushrooms specifically grown under UV lights.) Good food sources (10 to 19% DV) include egg yolks and fortified milk, milk-like beverages and cereals, and consuming them in amounts that fulfill your daily needs is challenging. What’s more, sun exposure is rarely a reliable source for many.
EatingWell/Eric Brockob
Carolyn Williams, Ph.D., RDN, is a registered dietitian, tenured college professor and journalist who’s written on various nutrition and health topics. She specializes in the relationship between diet and chronic inflammation and co-hosts the podcast Happy Eating, which explores the connection that mental wellness has to diet and lifestyle. For this article, she also consulted the following experts:
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Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
National Institutes of Health, Office of Dietary Supplements. Fact Sheet for Health Professionals. Vitamin D.
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Fact Sheet for Health Professionals. Vitamin D. National Institutes of Health, Office of Dietary Supplements.
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