Looking For A Vitamin D Supp? Choose One With D3, Not D2

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Do you ever feel like you take an endless supply of vitamins and supplements but are potentially not meeting your true needs? You’re not alone. Unfortunately it’s not always as easy as popping one daily multivitamin to ensure you’ve got your bases covered. Vitamin levels and deficiencies can vary by individual, and, as such, individual needs can, too.

According to Kylene Bogden, a registered dietitian and co-founder of FWDfuel, vitamin D, which is technically a hormone, is one of the most powerful nutrients for the human body and is vital for promoting bone health and immune function. Vitamin D is also one of those vitamins where it’s actually pretty common to be deficient in it, largely due to the fact that there aren’t many foods that contain it, unless they’re fortified with it.

“The research continues to show us that a vitamin D deficiency can lead to numerous long-term health complications,” she says. “Most people will not feel a difference if they are low in vitamin D; however, some report fatigue, low back pain, poor immune health and recurrent injuries that do not heal.”

While it is always best to discuss taking any supplements with your doctor first (especially for children and women who are pregnant and breastfeeding) vitamin D is generally recommended for most individuals, especially those who live in climates with limited sun exposure, Bogden says. Many people get the bulk of their vitamin D exposure from sunlight, so if you live somewhere with long, dark winters, it can be extra-challenging to meet your needs without supplementing.

Fortunately, even though it can be challenging to supplement vitamin D through your diet, there are plenty of solid vitamin options, from capsules to chews and gummies, on the market that can help you meet your needs. By making proper vitamin D intake a part of your daily wellness routine, you can ensure you’re doing the best you can to maintain optimal bone health, immunity and overall health.

What should you look for when buying a vitamin D supplement?

According to Bogden, the first thing you should look for in a vitamin supplement is that it’s a form of vitamin D3.

“Vitamin D3 cholecalciferol is the most absorbable and potent form, [whereas] Vitamin D2 (ergocalciferol) is typically plant-based and not as effective as raising vitamin D levels in the body [and thus is not] recommended as often,” she explains.

When it comes to dosing, it can vary by individual, Bogden says. However, generally speaking, 1,000-10,000 IU per day is a standard recommended range.

“Ideally, your doctor would test your vitamin D at an annual physical and provide specific recommendations,” she says. “Genetics, as well as how much sunlight you are exposed to, will play a major role.”

8 Best Vitamin D Supplements

As mentioned earlier, there are plenty of reliable vitamin D supplements on the market to suit a variety of needs and preferences. Below are Bogden’s top recommendations.

1, Best high-dose: Thorne Vitamin D 10,000 IU

You may notice that most vitamin D supplements on the market are D3. That’s because vitamin D3 is more potent and better absorbed than vitamin D2. Bogden recommends this supplement because it’s professional-grade and the tiny capsules so easy to take. It also doesn’t contain lactose or preservatives.

1. Best vegan: Life Extension Vitamin D3 5,000 IU Softgels

If consuming vegan supplements is a priority, Bogden recommends this one, as it provides 5,000 IU of vitamin D3 with absolutely no animal byproducts.

1. Best gummies: Nordic Naturals Vitamin D3 Gummies

If you prefer gummy to capsule vitamins, Bogden highly recommends these, as they offer a palatable wild berry flavor and come from a reputable company whose products are third-party tested.

1. Best drops: Pure Encapsulations Vitamin D3 Drops

Bogden recommends these drops if your recommended dosing is likely to change with your health needs.

“[These vitamin drops are] so easy to take; the bottle is tiny so it's easy to transport and does not taste like anything,” Bogden says. “It can be added to liquid, so it’s great for those who can’t swallow or even for children.”

1. Best spray: Quicksilver Scientific Nanoemulsified D3K2

Because vitamin D absorption can sometimes be impacted by factors such as diet, lifestyle, age, health, and genetic variation, a vitamin K blend can be helpful. According to Bogen, this emulsified D3+ K2 blend is another great option, as it’s excellent for both bone health and absorption.

1. Best chewable: Garden of Life Vegan D3 2,000 IU Raspberry Lemon Chewables

Once again, for those who might struggle to swallow flavorless capsules or softgels, these flavored chewables can be a solid alternative.

“These taste great, [offer] 5,000 IU from the best for (D3) and come with an awesome fruit and veggie blend for an extra immune boost,” she says.

1. Best for women: Thorne Vitamin D3 Supplement

Bogden recommends Thorne for a second time, noting “any professional-grade capsule that contains D3 is excellent.” It’s also NSF-certified for sport and supports high-performance nutrition programs.

1. Best multivitamin with vitamin D: Ancient Nutrition Multi Immune

If you’d prefer to stick to a multivitamin rather than taking a bunch of separate vitamins and supplements, this is a great option, according to Bogden, as it contains 5,000 IU, which is rare in a multivitamin, she says.

Vitamin D is one of the most powerful nutrients for the human body and is vital for bone health and immune function. “Research continues to show us that a vitamin D deficiency can lead to numerous long-term health complications,” says Kylene Bogden, RDN, LDN, CSSD, the co-founder of FWDfuel.

Unfortunately, roughly 1 billion people worldwide have vitamin D deficiency, according to Cleveland Clinic. Luckily, a balanced diet and supplements can go a long way.

Keep reading to learn who is most likely to need a vitamin D supplement and, if so, which options on the market to consider.

See some of the best vitamin D supplements below:

Meet the expert: Kylene Bogden, RDN, CSSD, specializes in sports nutrition and functional medicine. She is also board-certified in integrative and functional nutrition (IFNCP) through the Integrative and Functional Nutrition Academy. Brea Lofton, RDN, is a New York-based registered dietitian and nutritionist for Lumen.

Who might find vitamin D supplements helpful?

First things first: If you think you may have a vitamin D deficiency or insufficiency, speak to a registered dietitian or visit your physician to get a comprehensive lab panel that can give you a better idea of what needs to be increased, says Brea Lofton, RDN, a New York-based registered dietitian and nutritionist for Lumen. (This is also a must for women who are pregnant or breastfeeding.) There is a daily upper limit of vitamin D (4,000 IUs), so it's always best to talk to an expert before adding any supplements to your routine.

That said, there are some groups that can find it especially helpful. For example, elderly people are naturally prone to vitamin D deficiency, but if they spend most of their time indoors, that can also play a role.

Vitamin D (which is technically a hormone!) is generally recommended for most individuals who have limited sun exposure, Bogden says. Many people get the bulk of their vitamin D exposure from sunlight, so if you live somewhere with long, dark winters, it can be extra challenging to meet your needs without supplementing.

Additionally, people of color can benefit from supplements. In fact, those with more melanin in their skin have a reduced ability to produce vitamin D from sunlight, according to the National Institutes of Health. "You would have to be in the sun longer if you have darker skin than someone with lighter skin to absorb the same amount of vitamin D," says Lofton.

She adds that someone who is vegan or has allergies to foods that contain high levels of vitamin D might also benefit from taking supplements.

What To Look For In A Vitamin D Supplement

If you're ready to start incorporating vitamin D supplements into your regular routine, there are a few things to look out for before making the investment.

For starters, it's best practice to look for an indicator on the bottle or packaging that shows the product has been third-party tested for purity and quality. if you're unsure about a specific product you can most likely find that information on the company website or by asking your doctor.

There's also the factor of possible allergens. It's key to thoroughly read the ingredient list of any supplement you'd like to buy in case it's mixed with other oils or extracts that may cause a reaction. It's also worth noting that not all supplements are vegan and vegetarian so be sure to look for options that align with your dietary restrictions, says Lofton.

Vitamin D3 Softgels

If you're leading the vegan lifestyle, Bogden recommends this one, as it provides 5,000 IU of vitamin D3 with absolutely no animal byproducts.

Vitamin D3 Gummies

If you prefer gummies to capsules, Bogden highly recommends these, as they offer a palatable wild berry flavor and come from a reputable company whose products are third-party tested.

Vitamin D3 Supplement

You may notice that most vitamin D supplements on the market are D3. That’s because vitamin D3 is more potent and better absorbed than vitamin D2. Bogden recommends this supplement because it’s professional-grade and the tiny capsules are so easy to take. It also doesn’t contain lactose or preservatives. Note that this pick is *very* high in IUs so remember to always talk to your doctor before taking a new supplement, especially such a high dose.

Vitamin D3 Liquid

Bogden recommends these drops if your dosing is likely to change with your health needs.

“These vitamin drops are so easy to take; the bottle is tiny so it's easy to transport and does not taste like anything,” Bogden says.

Emulsified Liquid Vitamin D3 + K2 MK7 Liposomal Supplement

Because vitamin D absorption can sometimes be impacted by factors such as diet, lifestyle, age, health, and genetics, a vitamin K blend ensures you're getting the most vitamin D goodness from your supplement. This emulsified D3+ K2 blend is excellent for both bone health and absorption, per Bogden.

mykind Organics Vegan D3 Chewable

For those who struggle to swallow flavorless capsules or softgels, these flavored chewables are a solid alternative.

“These taste great, offer 2,000 IU of D3, and come with an awesome fruit and veggie blend for an extra immune boost,” Bogden says.

Multivitamin for Immune Support

If you’d prefer to stick to a multivitamin rather than taking a bunch of separate supplements, this is a great option, according to Bogden, as it contains 5,000 IU vitamin D, which is rare in a multivitamin, she notes.

Vitamin D3 Softgels

If soft gels are more your preference consider this D3 vitamin from Carlson. "It's made with sunflower oil, and it's easy to take," says Lofton. "Because it is only one gel per dose, it can easily be incorporated into your supplement routine."

Since you only need one per day, one container (which contains 360 gels) is good for almost an entire year.

Vitamin D-3 Cream

So maybe you'd rather not digest your vitamins, totally fair. Luckily, you can try cream-based supplements like this one that also provide a boost of moisture. Lofton notes that this formula will help your skin maintain oil and water balance.

Vitamin D3 Vegan Capsules

If you're in need of a hypoallergenic option, consider this vegan capsule. It's free of some of the most common allergens and contains the most bioavailable form of vitamin D. It also contains only 2,000 IU, which is in the clear zone for the 4,000 daily limit.

Vitamin D + K2 Liquid

Some supplements don't have the best taste, but having the liquid form of Thorne's supplement in hand can make that a lot easier. You can mix it with your other beverages and won't notice the taste.

"Combining Vitamin D and K can help with immune and cardiovascular benefits rather than taking them separately," says Lofton. She adds that taking your vitamin in a liquid form can also increase the likelihood of better absorption.

Vitamin D3 Capsules

High in IUs, this D3 supplement has no artificial flavors or preservatives, making it a great allergen-friendly option. "One capsule contains 125mcg [5000IU], which would make this a high-potency supplement for those who are more prone to deficiency or who have already been tested with low Vitamin D overall," explains Lofton.

How We Chose The Best Vitamin D Supplements

For the past few months, Women’s Health editors, including our editorial assistant Sabrina Talbert and freelance writer Emilia Benton, have been researching the bestselling, most popular, and top-rated vitamin D supplements. Our team consulted registered dietitian nutritionists Kylene Bogden and Brea Lofton for the story.
Additionally, the team evaluated thousands of customer reviews and ratings to narrow down the best vitamin D supplements for a wide range of needs and preferences.

Factors to Consider When Choosing a Vitamin D Supplement

You may want to choose a supplement that has vitamin D3, according to Bogden.

“Vitamin D3 cholecalciferol is the most absorbable and potent form, [whereas] Vitamin D2 (ergocalciferol) is typically plant-based and not as effective at raising vitamin D levels in the body and thus is not recommended as often,” she explains.

“Ideally, your doctor would test your vitamin D at an annual physical and provide specific recommendations,” she says. “Genetics, as well as how much sunlight you are exposed to, will play a major role.”

How much is too much vitamin D?

The upper limit for vitamin D is 4,000 IUs per day. Any amount more that is taken on a consistent basis can lead to an increased risk of kidney stones. It can also result in higher than normal levels of calcium in the blood, which can cause nausea, vomiting, weakness, organ damage, and frequent urination, says Lofton.

She notes that in some cases, a doctor may suggest taking a supplement with IUs that exceed the limit if other medical factors are preventing the absorption of vitamin D.

How can I increase my vitamin D levels quickly?

The best way to get vitamin D is by increasing your exposure to sunlight. You can also tailor your diet to include foods that are rich in vitamin D.

"I always recommend trying to get your nutrients from whole foods," says Lofton. She adds that fatty fish, egg yolks, mushrooms, orange juice, or milk with added vitamin D are all great options.

What are the signs of vitamin D deficiency?

There a few common symptoms that you may experience in your day-to-day that can be indicators that a vitamin D supplement is for you. This includes:

• Feeling weak

• Being prone to breaking your bones

• Not getting quality sleep

• Experiencing lethargy during the day

• Having injuries that do not heal

• Experiencing lower back pain

Again, if you're unsure if your symptoms fully indicate a deficiency, speak to a registered dietitian or visit your physician.

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