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Verywell / Sabrina Jiang
Vitamin D is known as the sunshine vitamin because your body produces it when your skin is exposed to the sun’s UV light. According to researchers, vitamin D is a hormone that plays an important role in several processes within the body. It is an essential nutrient for bone health, supporting calcium absorption and bone development, but it can also influence inflammation, regulate the immune system and affect blood sugar control. In general, vitamin D plays an important role in overall health.
Most of us will benefit from a vitamin D supplement given that there aren’t many food sources of vitamin D, and most of us don’t get enough high-quality sun exposure (especially during winter months) to make adequate vitamin D. If you don’t get much direct sun exposure, have difficulty absorbing fat, or have elevated needs due to life stages like pregnancy, you may especially benefit from adding a vitamin D supplement.
When considering adding a vitamin D supplement into your routine, look for quality options that have been independently verified to ensure that you are getting what is advertised on the bottle. Also, keep in mind that vitamin D is a fat-soluble vitamin, which means taking your supplement alongside a meal or snack that contains fat will help your body absorb more of the nutrient. Our team of registered dietitians researched and reviewed the most popular vitamin D supplements to bring you the best of the best, considering form, dosage, taste, testing and value.
Editor's Note
Our team of registered dietitians reviews and evaluates every single supplement we recommend according to our dietary supplement methodology. From there, a registered dietitian on our Expert Review Board reviews each article for scientific accuracy.
Vitamin D supplements may not be a good idea for those taking statins or Thiazide diuretics.
Always speak with a healthcare professional before adding a supplement to your routine to ensure that the supplement is appropriate for your individual needs, and to find out what dosage to take.
Our Top Picks
Best Overall
Source Naturals Vitamin D-3 Liquid Drops
Independently verified
Easy-to-take customizable dose
Pleasant flavor without added sweeteners
Multiple drops required for higher dosing
Key Specs:
Serving Size: 9 drops | Servings per Container: 695 | Vitamin D Dose: 2,000 IUs | Other Ingredients: Medium-chain triglycerides, orange and lemon essential oils
Who's It For
Best for those who prefer drops over a pill or chewable supplement and looking for a customizable dose.
Why We Recommend It
Source Naturals earns our top pick because it is one of the most versatile options with trustworthy quality thanks to independent verification Swallowing pills can feel cumbersome, so the liquid option can provide a nice alternative for people who also don’t love the idea of chewables; you can easily add these drops to your drink of choice.
The liquid form and concentration also allow you to customize your dose easily. Each drop provides 222 international units (IUs), and the serving size of nine drops provides about 2,000 IUs. This serving size meets over 100% of the recommended dietary allowance (RDA) without exceeding the tolerable upper intake levels. It is also very cost effective at just a few cents per serving.
Things To Consider
There is a subtle orange flavor from essential oils without any added sweeteners, but this flavor may not be suitable for all.
Best Chewable
Nordic Naturals Vitamin D3 Gummies Sport
NSF certified
Tasty wild berry flavor
Certified Vegetarian
Non-GMO
Those who are vitamin D deficient may need to take multiple
Key Specs:
Serving Size: 1 gummy | Servings per Container: 120 | Vitamin D Dose: 1,000 IUs | Other Ingredients: Tapioca syrup, cane sugar, pectin
Who's It For
Best for those who want a tastier option and want a vegetarian option.
Why We Recommend It
If you’re in search of a tastier way to meet your vitamin D needs, a gummy option might be a good solution. Each Nordic Naturals gummy contains 1,000 IUs of vitamin D, meeting over 100% of the RDA in a convenient and tasty way. It is NSF Certified for Sport, meaning it meets some of the strictest standards for safety and purity and is a great choice for athletes.
It is also non-GMO, free of gluten and milk, certified vegetarian (these gummies use pectin rather than gelatin for texture), colored with fruit and vegetable juice, and free of artificial ingredients and alternative sweeteners.
Things To Consider
Since it is a gummy, it contains a slightly more extensive ingredient list, including tapioca syrup, cane sugar and pectin. However, we’re impressed that it only contains 2 grams of added sugars, which is a very small amount, even for those monitoring their sugar intake.
Best for Bone Health
Theralogix TheraCal D2000
NSF certified
Includes other minerals to support bone health
Expensive
Key Specs:
Serving Size: 2 tablets | Servings per Container: 180 | Vitamin D Dose: 2,000 IUs | Other Ingredients: Calcium, magnesium, boron, vitamin K2
Who's It For
Best for those looking for a supplement that combines Vitamin D with other bone health supporting ingredients.
Why We Recommend It
When it comes to bone health, nutrients don’t work in isolation. Vitamin K, for example, has a direct role in helping to make proteins needed for bone growth. Magnesium may also play a role, as low levels of magnesium have been linked to higher rates of osteoporosis. This could be due, in part, to magnesium’s role in helping activate and metabolize vitamin D.
TheraCal acknowledges this nutrient synergy by combining vitamin D with other minerals that support bone health such as calcium, magnesium, boron, and vitamin K. TheraCal D2000 is NSF certified for quality and purity, making this a solid choice to get a comprehensive supplement to support bone health.
Things To Consider
This product comes in two options: one providing 1000 IUs Vitamin D and the other providing 2000 IUs vitamin D, with other bone health ingredients consistent in amounts for both. If your healthcare provider determines your Vitamind D needs are higher, you may want to consider the higher dosage option.
Best Budget
Nature Made Vitamin D3 Softgels
USP certified
Cost effective
Just 1 capsule
Conveniently found in many stores
Contains gelatin
Key Specs:
Serving Size: 1 capsule | Servings per Container: 100 | Vitamin D Dose: 1,000 IUs | Other Ingredients: Soybean oil, gelatin, glycerin
Who's It For
Best for those looking for a trusted brand at an affordable price, without the need for a vegan capsule.
Why We Recommend It
Nature Made provides vitamin D in multiple dosages at an affordable price. The 1,000 IU version meets over 100% of the RDA and is a great option for those looking to supplement their diet. Those who are recovering from a vitamin D deficiency may benefit from a higher dose option, as a deficiency is usually corrected with a very high dose for a period of time and then 800-2,000 IU is used as a maintenance dose to prevent future deficiency.
Things To Consider
The capsules do contain gelatin, which could be an ingredient of concern if you are following a vegan diet since it is derived from animals. Soybean oil is another ingredient in these capsules; however, most people with soy allergies are able to tolerate soybean oil.
Best for Pregnancy and Fertility
FullWell Prenatal Multivitamin
4,000 IUs of vitamin D included in comprehensive prenatal
8 capsule serving
Expensive
Key Specs:
Serving Size: 8 capsules | Servings per Container: 30 | Vitamin D Dose: 4,000 IUs | Other Ingredients: Prenatal vitamins and minerals
Who's It For
Best for those looking for a comprehensive supplement with optimal higher-dosage of vitamin D for supporting both men and women during preconception, as well as women through pregnancy and breastfeeding.
Why We Recommend It
FullWell is our top choice for a prenatal containing Vitamin D. If you are trying to conceive or are currently pregnant, you’re likely aware of the importance of taking folic acid and a prenatal multivitamin, but vitamin D should also be on your radar.
“I find that supplementation during preconception (both men and women), pregnancy, and breastfeeding is one of the most beneficial times because this is when adequate vitamin D status influences fertility in a number of ways as well as baby’s long-term immune and skeletal health,” registered dietitian, founder and CEO of FullWell, Barmmer says.
Instead of having to buy separate vitamin bottles for each nutrient to piece together a supportive supplement regimen, FullWell has done the combining for you. It provides a comprehensive prenatal multivitamin with a focus on optimal vitamin D dosing for pregnancy and conception.
Things To Consider
At eight pills, this supplement can feel cumbersome, but it provides a 4,000 IU dose of vitamin D, which research shows is the optimal amount to support vitamin D levels during pregnancy.
Best for Babies
Mommy's Bliss Baby Vitamin D Organic Drops
NSF certified
Only 1 drop needed
Organic & free of top allergens
Easier to overconsume
Key Specs:
Serving Size: 1 drop | Servings per Container: 100 | Vitamin D Dose: 400 IUs | Other Ingredients: Medium-chain triglyceride (MCT) oil
Who's It For
Best for mothers who want to supplement baby directly, especially if you are breastfeeding and not taking higher dose Vitamin D yourself.
Why We Recommend It
If you are breastfeeding your baby, you’ve probably heard that your child needs to take a vitamin D supplement. Unless you are supplementing yourself with a sufficiently high dose (6,400 IUs) for transfer via breast milk, direct supplementation to your baby is necessary to make sure their vitamin D levels are in a healthy range.
These Mommy's Bliss drops are a great option for parents who want to supplement their baby directly. With the full daily dose of 400 IUs of vitamin D in one drop, it is a convenient option for meeting your little one’s needs. This product also has an ingredient list free of top allergens and has both NSF and organic certifications, making it a supplement parents can feel confident about.
Things To Consider
Since only one drop is needed, an overzealous squeeze could result in overconsumption of vitamin D, but the dropper is designed to help prevent this.
Best Prenatal Vitamin D
NATALIST Vitamin D3 Gummies
Great taste
OB/GYN approved
Net-zero plastic footprint
Not independently verified
More expensive option
Key Specs:
Serving Size: 2 gummies | Servings per Container: 45 | Vitamin D Dose: 2,000 IUs | Other Ingredients: Glucose syrup, sugar, water, pectin, citric acid, sodium citrate, natural flavors, coconut oil, elderberry juice, annatto, carnauba wax
Who's It For
Best for women who are trying to conceive and want a OB-GYN formulated gummy supplement that is also vegan friendly.
Why We Recommend It
We love Natalist's Vitamin D3 Gummies, providing a tasty option with 2,000 IU per serving that is vegan and vegetarian friendly, made with pectin instead of gelatin. The Natalist brand, advised by OB/GYN medical advisors, has developed high-quality supplements made for the unique nutritional needs of fertility, pregnancy, and postpartum. Natalist is also committed to sustainability with a net-zero plastic footprint.
Vitamin D is an important nutrient during pregnancy, promoting the absorption of calcium, and supporting the bone development and growth of the baby. Vitamin D deficiencies are common amongst high-risk populations including those with limited sun-exposure and those with dietary restrictions that limit animal-based foods. If your prenatal vitamin does not contain vitamin D, or if you have been diagnosed with a vitamin D deficiency, you may want to consider adding an additional vitamin D supplement to your routine.
Things To Consider
While this supplement is not independently verified, it is rigorously evaluated for integrity and quality in house.
Independently verified
Dose is 1 vegan softgel
Formulated by RD Nutritionists and doctors
No artificial colors, sweeteners, flavors or preservatives
Higher dose (2,000 IUs)
Key Specs:
Serving Size: 1 softgel | Servings per Container: 30 | Vitamin D Dose: 2,000 IUs | Other Ingredients: Extra virgin olive oil, vegan softgel capsule (tapioca, glycerin, water)
Who's It For
Best for those looking for a higher dose product (2000 IUs) that is vegan and free of a multitude of added ingredients in one simple softgel.
Why We Recommend It
If you’re looking for a vegan option, HUM Nutrition's Here Comes the Sun is the product for you. Each softgel contains 2,000 IUs of vitamin D3, free of the “Tricky 12.” The Tricky 12 is a list of 12 ingredients put together by HUM Nutrition dietitians and doctors that are often added to supplements and that they have deemed as unnecesary in supplements; some of these ingredients include artificial colors, preservatives, flavors, and sweeteners, as well as high fructose corn syrup, hydrogenated oils, and more.
This product is Clean Label Project Verified, independently verified, and produced in a facility that is certified to follow good manufacturing processes.
Things to Consider
While we appreciate many of the additives excluded from this product like high fructose corn syrup, the Tricky 12 is a list of ingredients put together by HUM Nutrition dietitians and doctors that are often added to supplements but don't have the best scientific track record.
Best Liquid
Thorne Vitamin D Liquid
Customizable dose
Budget-friendly
Trusted brand
Lack of flavor may not be liked by all
Key Specs:
Serving Size: 2 drops | Servings per Container: 600 | Vitamin D Dose: 1,000 IUs | Other Ingredients: MCT oil and mixed tocopherols
Who's It For
Best for those who want an unflavored liquid to mix into smoothies and other drinks.
Why We Recommend It
If pills aren't for you, Thorne's Vitamin D Liquid is our top choice. Two drops contain 1,000 IUs of quality Vitamin D3, and the dropper makes it easier to customize your dosage. This supplement is also unflavored, so it can mix well into a smoothie if you'd like.
The liquid also contains vitamin E and MCT oil, which is fat source that is more quickly absorbed and transported to the liver to be used for energy. It's free of any additives, and goes through four rounds of testing to ensure you're getting the best product possible.
Things To Consider
Some have reported issues with the dropper on this product, but this is not common.
Where We Stand
When it comes to Vitamin D supplements, we found Source Naturals Vitamin D3 Liquid Drops to be the best, since the dropper gives you an easily customizable dose while being independently verified. If you prefer a tasty vegetarian gummy, try Nordic Naturals Vitamin D3 Gummies, which are also heavily tested for purity and quality.
Is a Vitamin D Supplement Beneficial?
Vitamin D has gotten a lot of attention in nutrition research because its role in the body is so extensive. You can get some vitamin D from foods like trout, cod liver oil, or fortified milk, though it is challenging to meet vitamin D needs from the diet alone since food sources are limited.
Ayla Barmmer, MS, RD, LDN, founder and CEO of FullWell, notes that most people could benefit from vitamin D supplementation. “We are no longer living primarily outside in nomadic tribes. We wear sunscreen and spend a lot more time indoors than our ancestors, which is in part why supplementation fills a gap that modern living creates.”
Who May Not Benefit From Vitamin D Supplements
If you are taking some medications, vitamin D supplementation may not be a good idea. Consult with a healthcare provider prior to starting supplementation.
- Statins: Vitamin D supplements could interact with some statin medications and reduce the levels of the medication circulating in the body. Some classes of statins that are metabolized differently were not affected by vitamin D, so check with a healthcare provider to discuss your options.
- Thiazide diuretics: This medication is typically used for high blood pressure. Taking vitamin D supplements while taking this medication could result in elevated levels of calcium in the blood, especially in the elderly or those with kidney disease or hyperparathyroidism.
Vitamin D Supplements We Do Not Recommend
There is enough evidence to suggest that vitamin D3 is the optimal, most effective form, so we recommend avoiding vitamin D2, or ergocalciferol, supplements.
Potential Benefits of Vitamin D
Let’s take a look at the evidence for some of the most popular reasons you might consider adding a supplement into your routine:
- Bone health: Vitamin D is critical to bone health and metabolism. However, the evidence on the impact of supplementation on different bone health outcomes is mixed. One study analysis found a positive association between vitamin D and bone health measurements such as bone mineral content and bone mineral density. However, this challenges previous conclusions from other studies on bone mineral density, osteoporosis, and bone fractures that concluded there was insufficient evidence to recommend supplementation.
- Limited sun exposure: If you live in northern climates, don’t have much time for outdoor activities (like strapping on a pair of shoes for walking on ice and going hiking on a snowy day), or limit direct sun exposure for any other reason, you may want to consider a supplement. Even where you work could play a role. One study showed that people with primarily indoor jobs and shift workers had a higher risk of vitamin D deficiency than outdoor workers.
- Blood sugar control: Vitamin D helps to increase your body’s sensitivity to insulin, a hormone that helps keeps blood sugar levels stable. Studies in people with type 2 diabetes showed that vitamin D supplementation helped to reduce insulin resistance, which leads to better blood sugar control.
- Pregnancy: Although the recommended daily allowance (RDA) for vitamin D is not elevated in pregnancy, some research challenges this view and suggests that supplementation doses should be higher to maintain optimal blood levels of vitamin D. Supplementation may also reduce the risk of pregnancy complications like preeclampsia.
- COVID-19: Vitamin D deficiency has been linked to more severe complications in COVID-19 infections, and studies suggest that supplementation may be effective in reducing ICU requirements. However, more high-quality research is needed before advocating for high doses of vitamin D for people with COVID-19.
- Digestive conditions: If you have a condition that affects liver or gastrointestinal function, you may be at higher risk for vitamin D deficiency, in part due to difficulty absorbing fat. Since vitamin D is fat-soluble, it relies on fat to help transport it from the digestive tract to circulation into the body.
What to Look for in Vitamin D Supplements
- Type: Depending on your preferences, you will want to choose the right type of Vitamin D3 supplement. Some supplements come in softgel or capsule form, while other are gummies and liquids.
- Ingredients: Keep in mind that depending on the form, there will be different ingredients added to these supplements. For example, a capsule may be made with pectin or gelatin, which will determine if it is vegan/vegetarian friendly. On the other hand, a liquid may have added Vitamin E, while gummies have added sugars. If you are trying to conceive or already pregnant, a pre-natal with added Vitamin D3 may make most sense. Reading the nutrition facts labels is a good idea to determine which supplement is most suitable for you.
How We Selected
- Form: Vitamin D can be found in several forms in supplements. The two most popular are ergocalciferol, or vitamin D2, and cholecalciferol, or vitamin D3. Vitamin D3 has been shown to raise blood levels of vitamin D more effectively than vitamin D2. For this reason, we prefer supplements that include vitamin D3.
- Independent Verification: Vitamin D supplements that are independently verified are sent to a lab where they are tested to ensure they contain what they say they contain and are not contaminated with specific high-risk, common contaminants. Our team works hard to be transparent about why we recommend certain supplements; you can read more about our dietary supplement methodology here.
- Dosage: Generally speaking, people who are not vitamin D deficient may benefit from a vitamin D supplement of 400 to 2,000 IUs per day, and those who are deficient will likely benefit from higher doses. Consult a healthcare provider to decide if a supplement is beneficial for you and how much to take. The recommended dietary allowances were established primarily to provide the dose of vitamin D required for calcium metabolism and basic bone health. However, the current RDAs are controversial, and some professional organizations and clinicians recommend higher doses to support optimal vitamin D levels and broader health outcomes. The Endocrine Society recommends 1,500-2,000 IUs to maintain vitamin D levels greater than 30ng/ml and states that correcting deficiencies may require higher doses.
According to the Dietary Guidelines for Americans, the RDAs for vitamin D are:
- 0-12 months: 400 IU
- 1-13 years: 600 IU
- 14-18 years: 600 IU
- 19-50 years: 600 IU
- Pregnancy and Lactation: 600 IU
- 51-70 years: 600 IU
- >70 years: 600 IU
How Much Is Too Much?
Taking much vitamin D can have a chain reaction effect causing high levels of calcium and phosphorus in the blood because of vitamin D’s role in calcium absorption. Although the current upper limits are set at 4,000 IUs, the evidence suggests that toxicity is rare unless much higher doses of 10,000 IUs or more are taken over a longer duration or while taking high doses of calcium at the same time.
Our Experts
- Ayla Barmmer, MS, RD, LDN, founder and CEO of FullWell
- Shushy Rita Setrakian, MS, RD, dietitian and one of our commerce nutrition and supplement editors
Why Trust Verywell Fit
Alexandra Paetow is a Verywell Fit writer, Registered Dietitian Nutritionist, and has a master’s degree in nutrition education from Teachers College Columbia University. She is the Founder of Thrive and Bloom Nutrition, a private practice specializing in maternal nutrition. Alexandra specializes in nutrition through preconception, prenatal, and postpartum life stages. She uses intuitive eating principles to help women learn to trust and care for their changing bodies by breaking the diet cycle, building a positive relationship with food, and healing body image struggles. As a mom of three, she understands the importance low-stress, practical strategies, and the profound impact that mom’s nutrition and body image can have on the whole family.