Six outstanding vitamin D supplement options: Important factors to consider
Six outstanding vitamin D supplement options: Important factors to consider
The optimal vitamin D supplement can vary based on several factors, such as age, dose, and method of intake. Ritual, Mindbodygreen, and NOW are some highly-regarded brands for vitamin D supplements.
A brief overview of top-tier vitamin D supplements
- Best for all-around needs: Ritual Essential for Women 18+ Multivitamin | Scroll down for review
- Best for diverse dietary preferences: Persona Vitamin D3 | Scroll down for review
- Best for chewable supplements: NOW Foods Chewable Vitamin D3 | Scroll down for review
- Best for absorption efficiency: Mindbodygreen Vitamin D3 Potency | Scroll down for review
- Best supported by science: Pure Encapsulations Vitamin D3 | Scroll down for review
This article delves into the vitamin D requirements by age, potential supplement users, and various options. It also sheds light on how to increase vitamin D levels naturally.
Criteria for selecting reliable vitamin D supplements
Medical News Today selects products based on the following standards:
- Safety: The supplements offer safe and adequate vitamin D doses for adults.
- Manufacturing processes: The manufacturers adhere to regulations set by the FDA.
- Quality assurance: The products have passed third-party tests to ensure safety and quality.
- Diet compatibility: The supplements cater to a wide range of dietary preferences, including vegan options.
- Ordering options: Some products are available through subscription services or as one-time purchases.
Ritual
Top vitamin D supplements
capsule
Below are some of the highest-rated vitamin D supplements currently available.
2 capsules daily
Comparing top vitamin D supplements
50 mcg(2,000 IU)
The following table compares the supplements featured in this article based on format, dose, price, and more.
• vegan• gluten-free• allergen-free
| Format | Dose | Vitamin D amount | Diet compatibility | Price || --- | --- | --- | --- | --- || Ritual | capsules | 2 capsules daily (50 mcg/2,000 IU) | Vegan, gluten-free, allergen-free | $33 || Persona | capsules | 1 capsule daily (25 mcg/1,000 IU) | Allergen-free | $1.68/capsule || NOW | chewable tablets | 1 tablet every 2 days (5,000 IU) | Vegetarian, soy-free, gluten-free | Around $9 || Mindbodygreen | gel capsules | 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 | Around $29 |
$33
Factors to consider in vitamin D supplements
There are two forms of vitamin D offered in supplements: D2 (ergocalciferol) and D3 (cholecalciferol). Both provide benefits, with D3 being more common at higher doses.
Persona
Manufacturers manufacture D2 using yeast, while they obtain D3 from various sources, such as lanolin (derived from sheep's wool), fish oils (like cod liver oil), or algae oil (suitable for vegan diets).
capsule
Learn more about the top vitamin supplements for vegans.
1 capsule daily
Vitamin D supplements come in various formats, such as chewable tablets, liques, and sprays.
25 mcg(1,000 IU)
The best supplement type for you may depend on preferences and health needs. For example, a liquid or spray might be easier to consume than a capsule.
allergen-free
Discover more about the differences between vitamins D2 and D3.
$1.68 per capsule
Additional resources
For comprehensive information on vitamins, minerals, and supplements, visit our comprehensive hub.
NOW
Who should consider taking vitamin D?
chewable tablets
Vitamin D is a vital nutrient critical for strong bones, immune function, and cell growth.
1 tablet every 2 days
Certain groups are at risk of developing a vitamin D deficiency, including:
5,000 IU
- Breastfed infants: Breast milk contains limited vitamin D. Infants who rely on breast milk or a combination of breast milk and formula may receive 10 micrograms (mcg) or 400 international units (IU) of vitamin D per day until weaning, according to the NIH.
- Individuals with limited sun exposure: People with limited outdoor activity, night shifts, or religious beliefs may lack the sunlight exposure required to produce sufficient vitamin D. People living in colder climates may also have less exposure to sunlight during winter months.
- Older adults: Elderly individuals who spend more time indoors may be prone to vitamin D deficiency. Around half of older adults with hip fractures in the United States may have insufficient vitamin D levels, according to the NIH. The skin's ability to synthesize vitamin D decreases with age.
- People with dark skin tones: Dark skin contains more melanin, reducing the amount of vitamin D produced by the skin. However, it is unclear if this affects overall health.
- People with obesity: Individuals with a body mass index of 30 or higher are associated with lower vitamin D levels, according to the NIH. Those who have undergone gastric bypass surgery may also require additional vitamin D.
- People with malabsorption: Conditions, such as inflammatory bowel disease, can affect nutrient absorption, including vitamin D. Those with conditions like these may not consume food sources of vitamin D due to dietary constraints.
• vegetarian• soy-free• gluten-free
Vitamin D Needs Depending on Age and Health Conditions
around $9
The suggested daily amount of vitamin D varies based on age, pregnancy status, and existing medical conditions.
The following tables provide some general guidelines according to the [National Institutes of Health (NIH)]:
Mindbodygreen
| Age Group | Daily Amount of Vitamin D Required || --- | --- || Newborns to 12 months | 10 mcg (400 IU) || Children aged 1-18 years | 15 mcg (600 IU) || Adults from 19 to 70 years | 15 mcg (600 IU) || People aged 70 years and above | 20 mcg (800 IU) |
gel caps
Pregnant or lactating women should strive for 15 mcg (600 IU) of vitamin D daily.
1 gel cap daily
Natural sunlight exposure is one method many individuals use to meet their vitamin D needs. The [National Institutes of Health] suggests that spending 5–30 minutes in the sun, with exposed skin areas like the face, arms, legs, or back, at least twice a week should typically suffice.
125 mcg(5,000 IU)
However, as suggested by the [American Academy of Dermatology Association], it's generally more advisable to obtain vitamin D through dietary sources and supplements rather than sun exposure to minimize the risk of developing skin cancer.
• GMO-free• gluten-free• soy-free• dairy-free
For further information regarding vitamin D levels and their significance, please refer to: [Learn more about vitamin D levels.]
$30
Risks and Side Effects
Exceeding the appropriate daily dose of vitamin D by mouth can be harmful. The agreed tolerable upper limit for adults is estimated to be 100 mcg (4000 IU) per day.
Pure Encapsulations
Potential symptoms of vitamin D toxicity may include:
capsules
- loss of appetite
- weight loss
- frequent urination
- heart rhythm disturbances
1 capsule daily
In adult populations, vitamin D toxicity occurs primarily due to excessive supplementation, and not from extended sun exposure or consuming large amounts of vitamin D through food sources.
250 mcg(10,000 IU)
Some vitamin D medications can interact negatively with certain medications, including steroids, weight loss drugs, and medications to lower cholesterol. In these situations, people should consult with their healthcare providers before starting a new supplement.
• vegetarian • hypoallergenic
For more information related to vitamin D's potentially harmful effects, visit: [Learn when vitamin D can be harmful.]
from around $29
Increasing Your Vitamin D Intake
Safe sunlight exposure is a notable method for increasing vitamin D, but simply sitting near a window or in the shade does not provide adequate vitamin D.
Some nutritious sources of vitamin D include:
- UV-exposed mushrooms
- Beef liver
- Egg yolks
- Fortified dairy products, such as milk
- Fortified breakfast cereals
- Vitamin D-added orange juice
To learn about the best vitamin D-rich food options, please check: [Learn about the best food sources of vitamin D.]
0 to 12 months
Contacting a Healthcare Professional
10 mcg (400 IU)
If an individual has concerns about their potential vitamin D insufficiency, a healthcare professional can test for a deficiency through a blood test.
Underlying vitamin D deficiencies can cause problems relating to bones, including osteomalacia and osteoporosis, as it affects calcium absorption.
1 to 18 years
Indicators of potential vitamin D deficiencies may include:
15 mcg (600 IU)
- bone pain
- muscle weakness
- fatigue
- recurrent colds and infections
- fractures
- depression
- slow wound healing
In cases where individuals experience any new or worsening symptoms after taking vitamin D, it is essential to contact a healthcare professional immediately.
19 to 70 years
Frequently Asked Questions about Vitamin D Supplements
15 mcg (600 IU)
As reported by the [NIH], the most effective methods to obtain vitamin D include food, sun exposure, and dietary supplementation.
- Food: Vitamin D is available in two main forms in food—D2 and D3. Fatty fish, like trout and mackerel, and fish liver oil contain significant amounts of vitamin D. The U.S. and Canada also fortify milk and certain alternative milk types with this nutrient.
- Sun exposure: UVB radiation penetrates the skin to produce vitamin D3. Season, time of day, duration, and weather conditions can all influence this process. Additionally, persons with more melanin may not produce as much vitamin D3 from sun exposure.
- Dietary supplements: Vitamin D supplements come in two forms: D2 and D3. Although the body processes them similarly, D3 might increase the amount of serum 25(OH)D for longer than D2, reducing the risk of vitamin D deficiency.
70 years and over
To learn more about getting the maximum possible vitamin D from sunlight exposure, please visit: [Learn how to get the most vitamin D from the sun.]
20 mcg (800 IU)
The body converts vitamin D into two forms: D2 and D3.
The [NIH] states that both types of vitamin D are absorbed at approximately the same rate. The body then transforms it into serum 25(OH)D.
However, serum 25(OH)D levels are higher and persist in the body for more extended periods when taking D3 supplements compared to D2. This could suggest a lower risk of a deficiency for those using D3 supplements.
For further information about identifying sufficient vitamin D levels, refer to: [Learn the signs of getting enough vitamin D.]
As the [NIH] points out, daily vitamin D needs vary at different life stages. The recommended dietary allowances (RDAs) are as follows: 0–12 months—10 mcg (400 IU); 1–70 years—15 mcg (600 IU); 70 years and older—20 mcg (800 IU).
For more informed details regarding typical vitamin D levels, please visit: [Learn about typical levels of vitamin D.]
Vitamin D, in suitable quantities, is harmless to consume daily. However, one must be cautious not to surpass the daily recommended dosage, as an excessive intake can lead to toxicity. The maximum amount advisable for individuals above 19 is 100 mcg (or 4,000 IU). For more details on secure vitamin D dosages, you can refer to the National Institutes of Health (NIH) website.
Before starting any new supplement, it is wise to consult with a doctor. Always adhere to the guidelines on your selected product and discontinue use if you experience any adverse effects.
Vitamin D is optimally absorbed with food, preferably meals that contain some fat. Many supplement brands recommend this approach.
As per the National Institutes of Health, vitamin D is fat-soluble, meaning it can be taken with fat-rich food.
There are two forms of vitamin D available as supplements: vitamin D3, cholecalciferol, and vitamin D2, ergocalciferol. While both can aid in correcting vitamin D deficiency, vitamin D3 is preferred since it's the type our body produces through sunlight exposure.
Doctors may prescribe varying strengths of vitamin D2 and vitamin D3. They generally prescribe vitamin D3 more frequently due to its easy absorption by the body.
According to a research review, intake of more than 4,000 IU per day may not be safe for everyone. However, the study indicates that the safeness of the dosage hinges on the individual's current vitamin D status, age, and sex.
It is highly recommended to seek medical advice from a doctor or healthcare professional before starting vitamin D supplements to prevent potential overdose.
Summary
Sunlight exposure for a limited period several times a week can assist in obtaining the necessary vitamin D, but this may not be feasible for various reasons, leading some people to require supplements.
Some individuals may only require this supplement during winter, while others may need it all year round.
It's essential to remember that vitamin D supplements can interact with other medications. As a precaution, always consult a healthcare professional before starting a new supplement.
A doctor can conduct a blood test to identify a vitamin D deficiency. They may then suggest a supplement dosage, considering the person's age and any other medications.
In addition to considering the factors outlined for selecting reliable vitamin D supplements, it's worth noting that certain mental health supplements often contain vitamin D. For instance, some mental health supplements containing nutrients to combat deficiencies may include vitamin D to support overall mental health.
Moreover, some individuals may struggle with nutrient deficiencies in their mental health supplements, which can affect the supplement's overall effectiveness. Ensuring that the mental health supplement also includes an adequate amount of vitamin D can help ensure that the individual is receiving all necessary nutrients for optimal health. This multi-faceted approach can contribute to improved mental health and overall wellness.