What Are Vitamins | Nutrient-Dense Foods | Fat-Soluble Vs. Water-Soluble Vitamins | Best Vitamin D Supplements | Best Magnesium Supplements | Best Iron Supplements | Best Vitamins for Energy | Best Beet Supplements | Best Vitamin B12 Supplements | Best Calcium Supplements
Vitamin D is a fat-soluble vitamin that plays a crucial role in maintaining the balance of calcium in your bones and blood. Although it's found in several fortified foods that we eat, naturally occurring sources are a bit harder to come by. Therefore some people may struggle to get enough vitamin D from diet alone.
While our body can produce a certain amount of vitamin D on its own from sun exposure, many people still fall short of meeting their daily needs. As a matter of fact, Vitamin D deficiency is the most common medical condition worldwide.(1) Particularly if you live in an area that receives less sunlight in the fall and winter months, you may be at an increased risk of being deficient. Considering that deficiency is so prevalent, many healthcare professionals recommend supplementing this important nutrient, so finding the best vitamin D is key to boosting your levels.
With the endless vitamin D options out there it can be difficult to determine exactly which one is right for you. To assist you in your search, the ACTIVE Reviews Team has sorted through the top products on the market to give you the best vitamin D supplements of 2023.
Why Trust Us?
The health and safety of ACTIVE's readers is of the utmost importance to us. To ensure your well-being when consuming nutritional supplements, the ACTIVE.com editorial team prioritizes products that are independently tested by a third party. We've also consulted with a team of nutritionists and dieticians to ensure the products we feature are of the highest standard. This helps us create the most accurate, authentic review content for our readers.
The Best Vitamin D Supplements - Our Top Picks
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- Best Vitamin D Overall: MegaFood Vitamin D3
- Best Affordable Vitamin D: Life Extension Vitamin D3
- Best Spray Vitamin D: Protocol for Life Balance Vitamins D3 K2 Liposomal Spray
- Best Liquid Vitamin D: Protocol for Life Balance Extra Strength Liquid Vitamin D3
- Best Chewable Vitamin D: 21st Century Chewable D3
- Best Vitamin D Gummies: Solaray Vitamin D3 Gummies
- Best Calcium and Vitamin D: Nature's Bounty Calcium Plus Vitamin D3
What is Vitamin D?
VItamin D is an essential fat-soluble vitamin that is found in a limited number of foods we eat including fatty fish, beef liver, egg yolks, mushrooms, and fortified products. It can also be synthesized in the body when exposed to sunlight.
This vitamin serves a number of important functions in the body that range from helping you absorb calcium, to supporting the immune system, and even facilitating carbohydrate metabolism.(2, 3, 4)
Considering it's not widely found in food sources, some people may require supplementation, especially if they live in northern climates with less sunlight in the fall and winter months.
Best Overall Vitamin D Supplement - MegaFood Vitamin D3
SPECS
- Dosage: 2,000 IU
- Form: D3
- Price: $0.38/serving
Most people choose to supplement with the D3 form, mainly because vitamin D3 tends to be more readily absorbed than D2. So when vetting the top options for the best overall vitamin D supplement, we searched for a high-quality vitamin D3 that provided a dose suitable to take on a daily basis. MegaFood Vitamin D3 met these criteria at a reasonable price point.
This vitamin D3 provides 2000 IU per serving, making it a solid choice for daily supplementation for the majority of people looking to optimize their levels. In addition to that, it includes an organic nourishing food and herb blend of brown rice, broccoli, parsley leaf, carrot, and beet, which supplies additional nutrients and antioxidants. Due to its high absorbability and proper dosing, this vitamin D supplement is an ideal option for improving bone health and immunity.(3)
Why We Picked It: We found that these vitamin D tablets supply a well-balanced daily dose of vitamin D3 and include an organic food and herb blend for additional nutrients and antioxidants.
Best For
- Those looking for a daily vitamin D supplement
- People looking to improve their bone health and immunity
Not Best For
- People who prefer not to swallow pills
- Vegans or strict vegetarians
BUY: MegaFood Vitamin D3
Best Affordable Vitamin D Supplement - Life Extension Vitamin D3
SPECS
- Dosage: 5,000 IU
- Form: D3
- Price: $0.13/serving
While it's often said that you can't put a value on your health, the cost of dietary supplements can really add up over time. If you're someone on a tight budget who still wants to supplement with vitamin D, the good news is that there are several quite affordable options out there.
Our top choice for the best affordable vitamin D supplement, Life Extension Vitamin D3, provides a whopping 5,000 IU of vitamin D for about $0.13 per serving. This is more than enough vitamin D to meet the needs of most people, even on the tightest of budgets. These softgels provide a cost-effective way to maintain your vitamin D levels during the fall and winter months, or even year-round.
Why We Picked It: We like that this supplement provides an exceptional value supplying 5,000 IU's of vitamin D3 per one softgel serving, all for under $10 per bottle.
Best For
- People on a tight budget looking to supplement with vitamin D at a reasonable cost
- Those looking to prevent low vitamin D during fall and winter months
Not Best For
- Those looking for a lower dose vitamin D supplement
- People who don't enjoy swallowing pills
BUY: Life Extension Vitamin D3
Best Spray Vitamin D Supplement - Protocol for Life Balance Vitamins D3 K2 Liposomal Spray
SPECS
- Dosage: 1,000 IU's
- Form: D3
- Price: $0.23/serving
While most vitamin D supplements are found in tablet or capsule form, some people may prefer not to have to swallow a pill to get their daily dose. Thankfully, this important vitamin is available in a number of other forms, one of them being liquid sprays that are typically dispersed under your tongue.
Protocol for Life Balance Liquid Vitamin D3 Spray supplies 1,000 IU per dose. This unique form of vitamin D3 is designed to be sprayed under your tongue for enhanced absorption into the bloodstream.(11) As an added bonus, this product includes 100 mcg of vitamin K2, another fat-soluble vitamin that plays a role in blood clotting and bone metabolism.
Why We Picked It: We appreciated that this supplement provides 1,000 IU's per serving in a convenient liquid spray form making it a suitable choice for those on the go or people who'd rather not swallow pills.
Best For
- Great option for those who don't like swallowing pills
- Those looking for a product that also supplies vitamin K
Not Best For
- Those that require a high dose vitamin D supplement
- Not suitable for vegans
BUY: Protocol for Life Balance Vitamins D3 K2 Liposomal Spray
Best Liquid Vitamin D Supplement - Protocol for Life Balance Extra Strength Liquid Vitamin D3
SPECS
- Dosage: 2,000 IU's
- Form: D3
- Price: $0.04/serving
Although most people don't see taking a vitamin D supplement as any real inconvenience, others may have a tough time consistently taking one on a regular basis. To make vitamin D supplementation more streamlined, some companies have come up with easier ways of incorporating it into your daily routine. Take liquid vitamin D for example. These drops can be added to beverages without imparting any flavor, making supplementing with them much easier.
Protocol for Life Balance Extra Strength Vitamin D3 Liquid came in as our top pick for the best liquid vitamin D supplement for a few reasons. First off, it provides 2,000 IU per two-drop serving, meeting the needs of most people. Secondly, it's cost-effective, supplying over 300 servings per bottle. Lastly, it's produced in a GMPc (good manufacturing practice compliant) facility, ensuring it's a high-quality product. This makes it a good choice for people who are on the go but still want to make sure they get their daily dose of vitamin D.
Why We Picked It: We found that this vitamin D provides a convenient, cost-effective option for those looking to boost their vitamin D intake without having to swallow a pill.
Best For
- People looking for a convenient way to boost their vitamin D intake
- Those that don't enjoy swallowing pills
Not Best For
- Does not come with a standard dropper
- Not suitable for vegans
BUY: Protocol for Life Balance Extra Strength Liquid Vitamin D3
Best Chewable Vitamin D Supplement - 21st Century Chewable D3
SPECS
- Dosage: 400 IU
- Form: D3
- Price: $0.02/serving
Whatever the reason may be, some people simply don't enjoy swallowing tablets or softgels. In the case of children supplementing with vitamin D, traditional tablets present a choking risk. To solve this issue, many supplement brands offer a chewable version of their vitamin D supplements.
21st Century Chewable Vitamin D3 provides a responsible 400 IU dose of vitamin D in an orange-flavored chewable form. These tabs provide a convenient way to top off your vitamin D levels. Due to the relatively low dose that they provide, this product may be a fitting choice for children who require less vitamin D than adults. Even so, you'll want to check with your pediatrician before giving these to your kids.
Why We Picked It: We like that these chewable tablets provide an excellent economical option for vitamin D supplementation for the whole family due to their relatively low dose.
Best For
- Families on a budget looking increase their daily vitamin D intake
- Those that prefer not to swallow capsules or tablets
Not Best For
- Those requiring higher doses of vitamin D
- People who are averse to artificial sweeteners
Best Gummy Vitamin D Supplement - Solaray Vitamin D3 Gummies
SPECS
- Dosage: 2,000 IU
- Form: D3
- Price: $0.67/serving
For active people on the go, traditional vitamin D supplements may be a tough pill to swallow (pun intended). That said, given the important role this vitamin plays in the body, some people may still want to supplement with it. One readily available alternative form is gummies. These provide your daily dose of vitamin D in a more palatable format.
Our top pick for the best vitamin D gummies, Solaray Vitamin D3 gummies pack 2,000 IU per serving. This is an ideal dose for supporting bone, muscle, and immune health in most individuals. These are a great option for people on the go who have a tough time remembering to take their vitamin D supplement. While provided in a gummy format, these are not intended for use by children as the dose may be too high, so you'll want to consult a pediatrician for more fitting options for kids.
Why We Picked It: We love the fact that these flavorful gummies supply a suitable daily dose of vitamin D to support bone and immune health, all without having to swallow a pill.
Best For
- Athletes and active individuals on the go
- Those who value lab verified ingredients
Not Best For
- Young children as the dose is likely too high
- Those on a tight budget due to the rather high cost per serving
BUY: Solaray Vitamin D3 Gummies
Best Calcium and Vitamin D Supplement - Nature's Bounty Calcium Plus Vitamin D3
SPECS
- Dosage: 1,000 IU vitamin D, 1,200 mg calcium
- Form: D3 and calcium
- Price: $0.46/serving
Vitamin D is an essential regulator of calcium absorption in the body. Calcium provides one of the major building blocks for bones, while vitamin D helps our bodies absorb it. Therefore, including them together in one supplement is a convenient way to boost your bone health.
Nature's Bounty Calcium Plus Vitamin D3 provides 1,200 mg of calcium and 1,000 IU of vitamin D3 per serving. Such a supplement is especially useful for those who are at an increased risk of fractures or osteoporosis, a category that includes post-menopausal women and those who avoid dairy products. For those who do not fall within these populations, one 600 mg softgel may be enough, though you'll want to consult your healthcare provider for individualized dosing.
Why We Picked It: I really dig that this supplement provides science-backed doses of both vitamin D, and calcium, to promote bone health for high-risk populations.
Best For
- Those who are at an increased risk of osteoporosis or bone loss
- People who don't eat much dairy
Not Best For
- Those who eat a well-balanced diet including high-quality sources of calcium
- People who are unable to swallow large pills
BUY: Nature's Bounty Calcium Plus Vitamin D3
Benefits of Supplementing with Vitamin D
Correcting low vitamin D levels, whether through food sources or supplementation, can come with a number of positive health benefits.
Improves Bone and Oral Health
Regularly supplementing with vitamin D has been shown to boost bone health, leading to less risk of fractures and prevention of bone disorders such as osteomalacia and osteoporosis.(5) In addition, supplementing with vitamin D can help promote good oral health as teeth are made of the same minerals as bones.(6)
Enhances Immune Function
Vitamin D is also a key player in immune function. Supplementing with it when your levels are low has been shown to enhance immune function, especially in people with autoimmune diseases.(7) More specifically, vitamin D has an influential effect on T-cells, a major type of immune cell in the body, which may help prevent certain illnesses.(8)
Helps Control Inflammation
In addition to promoting bone and immune health, vitamin D also serves as a regulator of inflammation in the body. In fact, one study found a reduction in inflammatory markers following six months of vitamin D supplementation.(9) Vitamin D has also been shown to play a role in controlling inflammation associated with colitis, a type of inflammatory bowel disease.(10) More research is needed to determine the specific anti-inflammatory effects of vitamin D supplementation in the healthy population.
How We Chose the best Vitamin D Supplements
When shopping for a vitamin D supplement, there are a number of factors to take into consideration to ensure you select a product that is right for your goals.
Form
When it comes to supplementing with vitamin D, it's typically available in two forms: D3, which comes from animal sources, and D2, which is derived from plant sources. We found that the majority of supplements on the market contain the D3 version due to its superior absorption in the body.(12) Thus, most of the products we included contain the D3 form.
Dosage
When shopping for a vitamin D supplement you'll want to determine the proper dose for your goals. The majority of the products we selected provide 1,000-2,000 IU of vitamin D as research suggests this is enough to meet the needs of most people.(13)
Cost
Vitamin D supplements can vary greatly when it comes to price. We reviewed brands that hit all different price points and settled upon several options that would be affordable for most people.
Format
Vitamin D supplements typically come in tablet or capsule form. However, in recent years, more alternative options have emerged on the market such as liquids, sprays, chewable tabs, gummies, and even topical lotions. We included a variety of formats so that you'd be sure to find one that best suits your needs.
What To Look For When Shopping For A Vitamin D Supplement
When browsing the shelves of your favorite supplement store for a vitamin D supplement here are some important factors to keep in mind.
Dosage
An important factor when selecting a good vitamin D supplement is exactly how much of the active ingredient it contains. Look for products that provide about 1,000-2,000 IU's as this will suit the needs of most users. You'll also want to consider dietary sources of vitamin D that you consume on a regular basis, as these will impact how much you require. If you live in a more northern climate that gets less sun throughout the year, you may consider taking a slightly higher dose than if you live in a more tropical area.
Form
Considering that there are two main forms of vitamin D: D3 which is from animal sources, and D2 which is from plant sources, you'll have to choose which suits you best. Strict vegetarians or vegans may prefer the D2 form which is free of animal products, though you may need a slightly higher dose to get the equivalent amount as D3 is typically better absorbed.
Cost
There's no question that not everyone has an unlimited budget for supplements. Therefore, you'll want to find a vitamin D that best aligns with your budget. Thankfully vitamin D is one of the more affordable supplements out there.
Ingredients
Vitamin D supplements should have a relatively short ingredient list considering that they are a simple supplement. If a particular product has a long list of ingredients or contains undisclosed blends, you'll want to steer clear as you may be taking in unnecessary compounds.
Third-party Testing
Third-party testing is when a brand sends their products to an outside laboratory to get tested for purity and potential contaminants. Particularly if you are an athlete that competes in a drug-tested sport, you'll want to opt for a brand that uses third-party testing to ensure you're not taking in any banned substances.
Format
Vitamin D supplements are available in several formats including capsules, liquids, gummies, and chewable tablets. Consider which form you are most likely to take on a regular basis taking into account your lifestyle and goals.
Vitamin D2 vs. Vitamin D3
When it comes to supplementing with vitamin D, you'll typically find it in two forms: vitamin D2, which is from plant sources, and vitamin D3 which comes from animal sources. Vitamin D3 is more biologically equivalent to the vitamin D found in our bodies thus research has shown that it tends to be better absorbed.(12)
Therefore, vitamin D3 is the best choice when supplementing for most people. However, if you prefer to stick to a plant-based diet, you'll want to choose a vitamin D supplement that uses the D2 form and thoroughly review the label to ensure it doesn't contain any animal-derived ingredients.
FAQs About Vitamin D Supplements
What does vitamin D do?
Vitamin D has a number of important functions throughout the body, whichinclude:
- Promoting calcium and phosphorus absorption
- Supporting bone maintenance and growth
- Helping regulate inflammation
- Supporting immune function
What happens when my vitamin D is low?
When your vitamin D is low, your body is unable to efficiently metabolize calcium and incorporate it into new bone tissue, resulting in weaker bones. In addition, due to vitamin D's role in supporting immune health, you may be more susceptible to illnesses or infections of various types.(14) Other symptoms of low vitamin D include fatigue, bone or back pain, depression, bone loss, and muscle pain.(15, 16, 17, 18, 19)
How can I tell if I have low vitamin D?
It may be difficult to detect a mild vitamin D deficiency, as telltale symptoms don't typically show their face until the deficiency is more severe. That said, you may experience muscle weakness, bone pain, fatigue, or mood changes if your levels are low for an extended period of time. The best way to determine your levels is to have a blood test ordered by your doctor. This can most accurately determine your vitamin D stores.
What foods are highest in vitamin D?
The foods that are highest in vitamin D include fortified products such ascereals, dairy goods, and orange juice, as well as more naturally-derivedsources such as fatty fish (salmon, tuna, swordfish), beef liver, egg yolks, andmushrooms.
How can I increase vitamin D in my body?
Considering that vitamin D is produced in our skin from sunlight, getting 10-30minutes of midday sunlight exposure several times per week is a suitable way toboost vitamin D levels. That said, this comes with some risk factors, the mainone being sunburn, so you'll want to exercise caution. Another way to increasevitamin D in the body is to consume high vitamin D foods. Lastly, regularlysupplementing with this important nutrient is a surefire way to increase yourlevels.
How much vitamin D should I take daily?
When supplementing with vitamin D, research suggests 1,000-2,000 IU daily is sufficient for the majority of adults.(13) Children or older adults will typically need differing amounts. It's best to check with your healthcare provider for individualized dosing.
What Are Vitamins | Nutrient-Dense Foods | Fat-Soluble Vs. Water-Soluble Vitamins | Best Vitamin D Supplements | Best Magnesium Supplements | Best Iron Supplements | Best Vitamins for Energy | Best Beet Supplements | Best Vitamin B12 Supplements | Best Calcium Supplements
References
- Hovsepian, S., Amini, M., Aminorroaya, A., Amini, P., & Iraj, B. (2011). Prevalence of vitamin D deficiency among adult population of Isfahan City, Iran. Journal of health, population, and nutrition, 29(2), 149–155.
- Khazai, N., Judd, S. E., & Tangpricha, V. (2008). Calcium and vitamin D: skeletal and extraskeletal health. Current rheumatology reports, 10(2), 110–117.
- Martens, P. J., Gysemans, C., Verstuyf, A., & Mathieu, A. C. (2020). Vitamin D's Effect on Immune Function. Nutrients, 12(5), 1248.
- Dalgård, C., Petersen, M. S., Weihe, P., & Grandjean, P. (2011). Vitamin D status in relation to glucose metabolism and type 2 diabetes in septuagenarians. Diabetes care, 34(6), 1284–1288.
- Burt, L. A., Billington, E. O., Rose, M. S., Raymond, D. A., Hanley, D. A., & Boyd, S. K. (2019). Effect of High-Dose Vitamin D Supplementation on Volumetric Bone Density and Bone Strength: A Randomized Clinical Trial. JAMA, 322(8), 736–745.
- Botelho, J., Machado, V., Proença, L., Delgado, A. S., & Mendes, J. J. (2020). Vitamin D Deficiency and Oral Health: A Comprehensive Review. Nutrients, 12(5), 1471.
- Aranow C. (2011). Vitamin D and the immune system. Journal of investigative medicine: the official publication of the American Federation for Clinical Research, 59(6), 881–886.
- Prietl, B., Treiber, G., Pieber, T. R., & Amrein, K. (2013). Vitamin D and immune function. Nutrients, 5(7), 2502–2521.
- El Hajj, C., Walrand, S., Helou, M., & Yammine, K. (2020). Effect of Vitamin D Supplementation on Inflammatory Markers in Non-Obese Lebanese Patients with Type 2 Diabetes: A Randomized Controlled Trial. Nutrients, 12(7), 2033.
- Garcia, P. M., Moore, J., Kahan, D., & Hong, M. Y. (2020). Effects of Vitamin D Supplementation on Inflammation, Colonic Cell Kinetics, and Microbiota in Colitis: A Review. Molecules (Basel, Switzerland), 25(10), 2300.
- Faisal, S., & Mirza, F. S. (2020). Sublingual Vitamin D3 Effective in a Patient Resistant to Conventional Vitamin D Supplementation. AACE clinical case reports, 6(6), e342–e345.
- Shieh, A., Chun, R. F., Ma, C., Witzel, S., Meyer, B., Rafison, B., Swinkels, L., Huijs, T., Pepkowitz, S., Holmquist, B., Hewison, M., & Adams, J. S. (2016). Effects of High-Dose Vitamin D2 Versus D3 on Total and Free 25-Hydroxyvitamin D and Markers of Calcium Balance. The Journal of clinical endocrinology and metabolism, 101(8), 3070–3078.
- Bleizgys A. (2021). Vitamin D Dosing: Basic Principles and a Brief Algorithm (2021 Update). Nutrients, 13(12), 4415.
- Pletz, M. W., Terkamp, C., Schumacher, U., Rohde, G., Schütte, H., Welte, T., Bals, R., & CAPNETZ-Study Group (2014). Vitamin D deficiency in community-acquired pneumonia: low levels of 1,25(OH)2 D are associated with disease severity. Respiratory research, 15(1), 53.
- Pennisi, M., Malaguarnera, G., Di Bartolo, G., Lanza, G., Bella, R., Chisari, E. M., Cauli, O., Vicari, E., & Malaguarnera, M. (2019). Decrease in Serum Vitamin D Level of Older Patients with Fatigue. Nutrients, 11(10), 2531.
- Bansal, D., Boya, C. S., Vatte, R., & Ghai, B. (2018). High Prevalence of Hypovitaminosis D in Patients with Low Back Pain: Evidence from Meta-Analysis. Pain physician, 21(4), E389–E399.
- Okereke, O. I., & Singh, A. (2016). The role of vitamin D in the prevention of late-life depression. Journal of affective disorders, 198, 1–14.
- Bener, A., & Saleh, N. M. (2015). Low vitamin D, and bone mineral density with depressive symptoms burden in menopausal and postmenopausal women. Journal of mid-life health, 6(3), 108–114.
- von Känel, R., Müller-Hartmannsgruber, V., Kokinogenis, G., & Egloff, N. (2014). Vitamin D and central hypersensitivity in patients with chronic pain. Pain medicine (Malden, Mass.), 15(9), 1609–1618.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
About the Author
Daniel Preiato is a registered dietitian who specializes in sports nutrition and nutrition education. He is also a certified strength and conditioning specialist, and an avid strength athlete. He uses his background in clinical nutrition to dissect research and help individuals meet their health and fitness goals.
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