The #1 Vitamin D Supplement You Can Take, According to Our Dietitian

You know that going outdoors and soaking up the sunshine can do wonders for your mood (just don't forget the sunblock!)—but that bright orange ball of gas in the sky also plays a crucial role in your health, by providing your body with a daily dose of vitamin D. However, not everyone gets a sufficient amount of D from the sun and their diet, which is where vitamin D supplements can help.

“You may be familiar with vitamin D’s role in keeping bones strong and absorbing calcium, but it has a slew of other important functions and benefits, from supporting immunity and brain health to even regulating blood sugar levels,” says Stefani Sassos, RDN, the Good Housekeeping Institute's nutrition lab deputy director. In fact, a brand-new study out of sun-soaked Australia found a connection between vitamin D deficiency and higher mortality risks.

The vitamin, which comes from both sun exposure and certain foods, not only protects against the loss of bone mass, "it also helps muscles function and allows the brain and body to communicate through nerves," adds Jerlyn Jones, RDN, a spokesperson of the Academy of Nutrition and Dietetics and owner of the Lifestyle Dietitian, who also notes that the immune system uses vitamin D to fight off bacteria and viruses, including COVID-19 (one large study in 2021 found that among patients who were critically ill from COVID, 82% had low levels of vitamin D). It can also decrease the risks of depression, multiple sclerosis, and autoimmune diseases such as rheumatoid arthritis, points out Shanon Whittingham, RDN, founder of The Nourish Center.

Note: Taking vitamin D alone will not prevent or cure COVID, but building a strong immune system is considered one of the best ways to keep yourself as healthy as possible overall.

If you're looking for a vitamin D supplement, here are the best options to try: