Vitamin D is known as the sunshine vitamin because your body produces it when your skin is exposed to the sun’s ultraviolet (UV) light. 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. Many of us may benefit from a vitamin D supplement, given that there aren’t many food sources of 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.
To find the best vitamin D supplement, look for quality options that have been independently verified to ensure that you’re getting what’s 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.
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.
Credit: Amazon
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 like being able to easily customize the dose.
Why We Love It
Source Naturals’ Vitamin D-3 Liquid Drops earns our top pick because it is one of the most versatile options, offering 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. Additionally, we appreciate the pleasant orange flavor that doesn’t contain any added sweeteners.
The liquid form and concentration also allow for easy customization of your dose. 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.
Potential Flaws
- There is a subtle orange flavor from essential oils without any added sweeteners, but this flavor may not be suitable for all.
Credit: Amazon
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 chewable, vegetarian vitamin D supplement that’s free from artificial ingredients.
Why We Love 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 Vitamin D 3 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. We also really like its tasty wild berry flavor.
Potential Flaws
- 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.
Credit: Amazon
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 Love 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. Theralogix’s TheraCal D2000 Supplement acknowledges this nutrient connection by combining vitamin D with other minerals that support bone health, such as calcium, magnesium, boron, and vitamin K.
We love that this supplement is NSF certified for quality and purity, making this a solid choice for a comprehensive supplement that supports bone health. It’s also vegetarian, dye-free, and gluten-free, making it a good choice for many. This product comes in two options: one providing 1000 IUs of Vitamin D and the other providing 2000 IUs of Vitamin D, with other bone health ingredients consistent in amounts for both. If your healthcare provider determines your Vitamin D needs are higher, you may want to consider the higher dosage option.
Potential Flaws
- This supplement is pricier than other options on our list. However, we think its high-quality ingredients make it worth it for those who also want to support bone health.
Credit: Amazon
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 a budget-friendly price.
Why We Love It
Nature Made’s Vitamin D3 Softgels provide 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.
We appreciate that it’s certified by the United States Pharmacopeia (USP), indicating that it has met rigorous testing standards. It’s also nice that you just need to take one capsule per dose. And it can be found conveniently at many local stores, including supermarkets, pharmacies, and more.
Potential Flaws
- 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.
Credit: FullWell
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 individuals during preconception, pregnancy, and breastfeeding.
Why We Recommend It
FullWell’s Prenatal Multivitamin is our top choice for a prenatal containing Vitamin D. If you are trying to conceive or are currently pregnant, you may be 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, 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 a baby’s long-term immune and skeletal health,” says registered dietitian and founder of Fullwell, Ayla Barmmer, MS, RD, LDN.
Instead of having to buy separate vitamin bottles for each nutrient to piece together a supportive supplement regimen, this option has done the combining for you. It provides a comprehensive prenatal multivitamin with a focus on optimal vitamin D dosing for pregnancy and conception. It’s third-party tested, non-GMO, and allergen-friendly, which we appreciate. Plus, capsules can be swallowed or opened and mixed into a cool drink.
Potential Flaws
- At eight pills per serving, 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.
- This supplement is pricier than other options on our list. However, we think it’s well-priced for a comprehensive prenatal multivitamin.
Credit: Amazon
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 Love 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. Mommy’s Bliss Organic 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 features an ingredient list free of top allergens and holds both NSF and organic certifications, making it a supplement that parents can feel confident about.
Potential Flaws
- 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.
Credit: Amazon
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 who want a higher dose product (2000 IUs) that is vegan and free from a multitude of added ingredients.
Why We Love 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 and is 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, which they have deemed unnecessary, including artificial colors, preservatives, flavors, and sweeteners, as well as high fructose corn syrup, hydrogenated oils, and more.
We also appreciate that this product is Clean Label Project Verified, independently certified, and produced in a facility that is certified to adhere to Good Manufacturing Practices. Plus, it’s budget-friendly, especially considering how rigorously it’s manufactured.
Potential Flaws
- This supplement is a higher dose than other options and may not be suitable for those who need a lower dose.
Credit: Thorne
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 Love 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 a 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.
Potential Flaws
- The supplement is flavorless, which some may not prefer.
Credit: Natalist
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 individuals who are trying to conceive and want an OB-GYN-formulated gummy supplement that is also vegan-friendly.
Why We Love It
We love Natalist’s Vitamin D3 Gummies, which provide 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. Plus, we like its fruity, tasty flavors.
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.
Potential Flaws
- While this supplement is not independently verified, it’s rigorously evaluated for integrity and quality in-house.
Benefits of Vitamin D Supplements
Barmmer 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.” 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.
Vitamin D supplements may help support:
- 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, which concluded that there was insufficient evidence to recommend supplementation.
- Individuals With Limited Sun Exposure: If you live in northern climates, don’t have much time for outdoor activities, 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 found that individuals with primarily indoor jobs and shift workers had a higher risk of vitamin D deficiency compared to outdoor workers.
- Blood Sugar Control: Vitamin D helps to increase your body’s sensitivity to insulin, a hormone that helps keep 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 Recovery: 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.
Who May Not Benefit From Vitamin D Supplements
If you are taking certain 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.
What to Look for When Shopping for 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 others are available in gummy or liquid form.
- 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 are already pregnant, a prenatal with added Vitamin D3 may make the most sense. Reading the nutrition facts labels is a good idea to determine which supplement is most suitable for you.
How We Selected
To find the best vitamin D supplements, we extensively researched dozens of top options and consulted with nutrition experts. When selecting vitamin D supplements, we evaluate them based on the following key criteria.
- 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 too 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
We consulted experts at each stage of our research and reporting process. The following experts helped us identify key factors to look for when selecting high-quality vitamin D supplements and what to avoid. One of our experts, dietitian Shushy Rita Setrakian, MS, RD, also contributed to the writing of this article.
- Ayla Barmmer, MS, RD, LDN, dietitian and founder and CEO of FullWell
- Shushy Rita Setrakian, MS, RD, dietitian and founder of Shushy Setrakian Nutrition and Fitness
Frequently Asked Questions
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What are side effects of vitamin D supplements?
Side effects from standard vitamin D supplements are rare. Usually, side effects are seen in cases of excessive intake that causes high levels of calcium in the blood. Symptoms include nausea, dehydration, and excessive thirst.
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What foods have vitamin D?
Food sources of vitamin D include oily fish like salmon and trout, beef liver, UV-treated mushrooms, egg yolks, and fortified foods like dairy and cereals.
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What is a normal vitamin D level?
Vitamin D deficiency is considered to be a blood level less than 12ng/mL, and inadequate levels are 12-20ng/mL. The goal for adequate or optimal levels of vitamin D is to be greater than 20ng/mL. However, this is challenged by other research that suggests a level of at least 30ng/mL is associated with better outcomes such as cancer prevention and improved bone mineral density.
The nutritionists that we consulted with for this article recommend aiming for a minimum of 50ng/mL, which is well within the suggested upper limit of 100ng/mL put forth by the Endocrine Society, although it exceeds the more conservative guidelines from the Institute of Medicine.
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How do I take vitamin D correctly?
Take vitamin D with a meal that contains fat to help with its absorption. If possible, try to take it around the same time every day so you remember to take it. Speak with your healthcare provider before trying a new supplement to ensure it’s safe for you to do so.
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Are vitamin D and D3 the same thing?
Vitamin D is a collective term that applies to all of the different forms of the nutrient. Vitamin D3 is one of those specific forms called cholecalciferol. Compared to vitamin D2, or ergocalciferol, it has been shown to be more effective in improving vitamin D levels.
Why Trust Verywell Fit
Alexandra Paetow, MS, RDN, is a Verywell Fit writer and registered dietitian nutritionist with 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.
Additional reporting contributed by Shushy Rita Setrakian, MS, RD
Shushy Rita Setrakian, MS, RD, is a registered dietitian who is passionate about converting nutrition science into meaningful dietary recommendations for Verywell Fit readers. She has an eye for spotting the latest nutrition trends, research, and breaking down what that can mean for your supplement and food choices.
