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The products featured in this article have been independently reviewed. When you buy something through the retail links on this page, we may earn commission at no cost to you, the reader. The Sports Illustrated editorial team is not involved in the creation of this content. Learn more here. Make sure to talk to a healthcare professional about your individual needs and appropriate dosages before adding a supplement to your routine. Vitamin D is key to staying healthy. Your body needs vitamin D for bone maintenance, muscle regulation, cognitive function, and more. New studies even link vitamin D levels to COVID-19 prevention and recovery. The so-called “sunshine vitamin” is made in the body when the skin is exposed to sunlight. And we get a small amount from food sources such as fatty fish and fortified milk. Unfortunately, it’s tough to get enough vitamin D. According to the National Health and Nutrition Examination Survey (NHANES), about half of all Americans are vitamin D deficient. Dietary supplements are helpful for topping up your body’s stores, but it can be tricky to find the right vitamin D supplement for your lifestyle. Plus, you want to make sure the dose is right (which, for most healthy adults, means around 1,000 International Units (IU) per day). With so many options available, it can be a struggle to figure out which supplement is right for you. To help make the process of choosing easier, here are our picks for the best vitamin D supplements in every category. Our Picks for the Best Vitamin D supplements:
Best Multivitamin with D for Women: Ritual Women's MultivitaminSave 40% when you bundle with Synbiotic+Amazon Key info:
Vitamin D is crucial to you feeling your best and is especially important for women’s health. Studies show that it helps when taking preventative measures against serious health problems, like osteoporosis, cancer and cardiovascular disease. According to experts at Johns Hopkins Medicine, low vitamin D levels in pregnant women can also present risks for pre-eclampsia and gestational diabetes. However, if you’re wanting to give your body more than just your daily vitamin D, consider adding a multivitamin with D to your daily routine. Ritual created this multivitamin specifically for women ages 18 to 49, with various elements to support your brain, bones and even red blood cells. Its vegan vitamin D3 ingredient, Vitashine, comes from lichen. Lichen is the result of fungi and alga living in perfect harmony, and Ritual sustainably sources it from the United Kingdom. To show the efficacy of the powerful components of this multivitamin, Ritual performed a clinical trial with their in-house doctors and Auburn University showing improved vitamin D levels over continued use. Pros
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Save 40% when you bundle with Synbiotic+ Purchase Ritual Women's Multivitamin Best Multivitamin with D for Men: Transparent Labs MultivitaminSubscribe to any Transparent Labs product or stack and receive 24-hour early access to this year's Black Friday deal: 25% Off Sitewide + Free Gear on Orders $100+! Already subscribed? Check your email on November 23rd for detailsTransparent Labs Key info:
If you’re looking for a holistic approach to getting your body the vitamins and minerals it needs, a multivitamin may be your best course of action. Vitamin D is a key player in keeping your bones, blood cells, brain and muscles functioning at their best. Keeping your vitamin D levels up may be pivotal in preventing prostate cancer and maintaining healthy testosterone levels. Transparent Labs’ multivitamin contains 2500 IU of vitamin D derived from cholecalciferol. Cholecalciferol formulations are well-absorbed in the small intestine because this is where the body absorbs many nutrients from the foods you eat. This multivitamin contains a variety of dynamic, body-boosting compounds like Biotin, vitamin B1, vitamin A plus ashwagandha extract and boron. Pros
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Subscribe to any Transparent Labs product or stack and receive 24-hour early access to this year's Black Friday deal: 25% Off Sitewide + Free Gear on Orders $100+! Already subscribed? Check your email on November 23rd for details Purchase Transparent Labs Multivitamin Best Pill: Dr. Mercola Liposomal Vitamin D3Key info:
Liposomes are lipid-based molecules that can transport vitamins and other nutrients directly into cells. Dr. Mercola’s Vitamin D3 pill formula uses sunflower lecithin phospholipids to help promote maximum absorption in your digestive system. The phospholipids are designed to help liposomes form around the vitamins and usher them from the GI tract and into the bloodstream for distribution throughout the body. To ensure the Vitamin D liposomes don’t deteriorate and oxidize over time, a special Licaps capsule uses nitrogen to preserve quality. This vitamin D3 comes in three IU amounts, so make sure to talk to your healthcare provider about which will meet your daily value needs. Pros
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Purchase Dr. Mercola Liposomal Vitamin D3 Best High Dose: NOW Foods High Potency Vitamin D-3iHerb Key info:
Your body uses vitamin D to keep itself in tip-top shape, especially supporting the nervous, muscular, cardiovascular and immune systems. Sun exposure can be a sure way to help your body maintain healthy Vitamin D levels. But as the winter months approach and you plan to be inside more often, it may be time to incorporate a Vitamin D supplement into your daily routine. NOW Foods High Potency Vitamin D-3 is designed to help users who may not be getting enough sun, and thus, Vitamin D on a regular basis. This is a very powerful supplement that aims to supercharge your body, delivering on the higher end of the recommended daily amount of Vitamin D. As with all supplements, talk to your healthcare provider first to confirm the appropriate Vitamin D level for you, plus mitigate any medication conflictions. Pros
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Purchase NOW Foods High Potency Vitamin D-3 Best Gummies: MaryRuth Organics Vitamin D3 + B12 GummiesiHerb Key info:
Gummy supplements are an easy, fun way to get necessary nutrients into your diet. MaryRuth’s Organics provides 1,000 IU (125% daily value) of Vitamin D3 plus 250 micrograms of Vitamin B12. Instead of using lanolin as the primary ingredient for Vitamin D3, these gummies use lichen. These strawberry-flavored gummies are entirely vegan, using fruit-based pectin instead of gelatin and organic cane sugar to add a touch of sweetness. Gummies work well for kids and adults alike, and MaryRuth recommends that kids over 2 take these gummies. Make sure to discuss with your child’s healthcare provider to confirm if vitamin D supplements should be added to their diet. Pros
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Purchase MaryRuth Organics Vitamin D3 + B12 Gummies Best Vegan: MRM Vegan Vitamin D3iHerb Key info:
If you are a vegan or vegetarian, you may be at greater risk of a vitamin D deficiency than those who consume animal products. However, that doesn’t mean you’re out of luck getting vitamin D nutritionally. Formulated for calcium absorption and overall bone health, MRM Nutrition’s vitamin D3 supplement is certified vegan and Non-GMO Project verified. Lichen extract from VegaDELight™ is the main element in this supplement, yielding 5000 IU per serving. Purchase MRM Vegan Vitamin D3 Best Calcium + Vitamin D: Swisse Ultiboost Calcium and Vitamin DiHerb Key info:
Calcium and vitamin D play many supportive roles in keeping the body operating at its best, and together they are quite an effective pair. One of the primary functions of calcium in the body is fortifying bones and teeth which can help prevent serious bone loss conditions as you age, such as osteoporosis. Vitamin D is instrumental in ensuring the body is absorbing calcium. Each Swisse Ultiboost Calcium and Vitamin D dose contains 1,020 milligrams of calcium and 25 micrograms of vitamin D3 to help your body achieve its daily intake of these important nutrients. Swisse produces its supplement in GMP-certified facilities and performs both internal and third-party testing to bring the highest quality product to you. Pros
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Purchase Swisse Ultiboost Calcium and Vitamin D What does vitamin D do?You may know that this fat-soluble vitamin is essential for absorbing calcium and phosphorus. We need it for strong bones and teeth. But here are a few lesser-known effects of this vital vitamin: Muscle StrengthVitamin D supplementation can increase muscle strength, and higher vitamin D levels are associated with reduced injury and improved sports performance. Immune HealthScientists have found Vitamin D receptors on most immune cells. Studies show that populations with greater exposure to direct sunlight have stronger immune responses. Nerve HealthVitamin D affects many nervous system functions, including conduction, regulation, and the production of chemical messengers. Studies also show that the micronutrient protects the nervous system by preventing oxidative damage to nervous tissue. Cognitive FunctionAreas of the brain involved in thinking and memory have vitamin D receptors, suggesting that we need this nutrient for optimal brain function. And new clinical trials show a link between higher vitamin D levels and positive mood and mental performance. Cardiovascular HealthVitamin D helps regulate blood pressure by acting on cells in the heart and blood vessels. Also, vitamin D deficiency has been linked to various heart disease risk factors. It only takes a small amount of this micronutrient, only 15 micrograms to be exact, to make a difference in your overall health. How much vitamin D should I take daily?Daily requirements depend on your age. We measure vitamin D dosage in micrograms (mcg) or International Units (IU). Intake recommendations for vitamin D are developed by expert committees in the National Institute of Medicine. These reference ranges are used as benchmarks to plan and assess nutrient intakes for healthy people. The Recommended Daily Allowance, or RDA, is the average daily level of intake sufficient to meet the nutrient requirements of nearly all (97-98%) of healthy individuals. According to the National Institutes of Health, the RDA for vitamin D is:
What are the symptoms of too much vitamin D?The upper limit for daily intake is around 4,000 IU. Too much vitamin D may cause excess calcium build-up in the blood. Symptoms of calcium buildup include:
Over time, too much blood calcium, known as hypercalcemia, can lead to weakened bones, kidney stones, or high blood pressure. Your needs may change seasonally. During the winter months your vitamin D needs are higher for a few reasons. First, the days are shorter so there is less sunshine. Also, when most people go outdoors in the winter they wear hats, coats, and gloves, which restrict sunlight from penetrating the skin. To prevent vitamin D deficiency, the average person must spend about 20 minutes in the sunshine with 40% of the skin exposed each day. How do I get vitamin D?You can get vitamin D in three ways: from sun exposure, eating foods containing vitamin D or taking a supplement. Vitamin D is naturally produced in the body when the skin is exposed to sunlight — it’s why people sometimes call it the “sunshine vitamin.” Ultraviolet B (UVB) rays from the sun transform a provitamin called 7-dehydrocholesterol, which is found in the epidermis, into pre-vitamin D3. The pre-vitamin then turns into cholecalciferol (D3). About 50-90% of the body’s vitamin D comes from sun exposure. The rest comes from diet. The body can also absorb vitamin D from the foods we eat. The best dietary sources are fatty fish, fortified milk and breakfast cereals. Three ounces of cooked salmon contain 309 IU of vitamin D. One cup of fortified whole milk contains 98 IU. People who don’t get enough sunlight or eat nutrient-rich foods may need a vitamin D3 supplement. It’s best to talk to your healthcare provider to determine your specific needs. Who needs vitamin D?Half of all Americans are deficient in vitamin D. New research shows correlations between low vitamin D levels and diseases such as cancer, diabetes, autoimmune diseases, and depression. You can have your blood levels checked by a doctor to see if your vitamin D level is low. If you’re low in this basic nutrient, try adding a vitamin D3 supplement to your day. Risk factors for vitamin D deficiency include:
Certain medicines can also increase your risk for vitamin D deficiency. Drugs that work in the liver can cause vitamin D to break down in the body. Examples include some seizure medications, steroids, and antibiotics. It’s best to talk to your healthcare provider about potential drug interactions when starting any medication or supplement. Who should avoid vitamin D?While vitamins are safe for most people, certain groups should talk to their doctor before starting a new regimen.
High doses of Vitamin D may elevate blood calcium levels. This may increase the risk of side effects for some individuals. You should talk to your doctor before starting a vitamin routine. Your levels of vitamin D should be monitored over time to see if the vitamin is working for you. What to look for in vitamin D?It’s common to have questions about what to look for in vitamin D supplements. Here are a few factors to consider when shopping around. TypeVitamin D comes in two types:
Experts believe that the two types are bioequivalent, meaning they work equally well in the body. However, the D3 form of vitamin D has been shown to raise blood levels better than the D2 form. Safety & QualityRead product ingredients. Avoid supplements with added sugars, filler ingredients, artificial colors or flavors. Products tested and verified by independent third parties may display seals of approval. You can trust these products over the manufacturer’s claims. In the US, the certifying organizations are ConsumerLab.com, NSF International, and the US Pharmacopeial Convention (USP). FormChoose an easy-to-take form. Some brands have better smells and tastes. Look for a vitamin that will fit your diet or lifestyle. Whether you want vegan, kosher, organic, or allergen-free, find a selection to meet your needs. CostA month’s supply of vitamin D can range from $2–35. Higher-quality supplements usually cost more because they are more expensive to produce. Vitamin D FAQsShould I take vitamin D in the morning or at night?You can take vitamin D at any time. If you take a daily vitamin D supplement, we recommend taking it at the same time each day and pairing it with any other vitamins or medications so you're less likely to forget it. What are the symptoms of low vitamin D?If you have a vitamin D deficiency, you may notice symptoms like muscle cramps, bone or joint pain, fatigue and feelings of depression. Prolonged vitamin D deficiency can contribute to health issues as severe as bone loss, heart disease, some cancers, diabetes and multiple sclerosis. What is the best form of vitamin D for absorption?Studies show that microencapsulated vitamin D is absorbed the best. In other words, opt for vitamin D capsules over water-soluble or oil-based drops. Is vitamin D or D3 better?There are two forms of vitamin D: D2 and D3. Either will work just fine as a daily supplement, but a meta-analysis of randomized controlled trials showed better and longer concentrations of vitamin D in the blood when testers took D3. Prices are accurate and items in stock at time of publishing. What is the best form of vitamin D to take as a supplement?A meta-analysis of randomized controlled trials that compared the effects of vitamin D2 and D3 supplements on blood levels found that D3 supplements tended to raise blood concentrations of the vitamin more and sustained those levels longer than D2. [76,77] Some experts cite vitamin D3 as the preferred form as it is ...
Which is better vitamin D or D3?What's the difference between vitamin D and vitamin D3? There are two possible forms of vitamin D in the human body: vitamin D2 and vitamin D3. Both D2 and D3 are simply called “vitamin D,” so there's no meaningful difference between vitamin D3 and just vitamin D.
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What type of vitamin d supplement is best
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