16 Best Vitamin D3 Supplements of 2025

A. Introduction

Vitamin D is a fat-soluble vitamin, which means it dissolves in fats and oils and can be stored in your body’s fatty tissues and liver for extended periods. 

Unlike other vitamins, vitamin D acts like a hormone, binding to receptors in nearly every cell. This explains its widespread impact on health. Scientists continue to uncover its wide-ranging effects, with over 100,000 studies on PubMed since 1964 exploring its benefits.

Vitamin D is essential for..

✅ Calcium absorption – Critical for strong bones and teeth

✅ Muscle function – Helps prevent weakness and cramps

✅ Nerve signaling – Supports brain-body communication

✅ Immune defense – Fights infections and reduces inflammation

✅ Hormone regulation – Influences mood, metabolism, and more

B. What is Vitamin D Good For?

by labdoor.com

1. Bone Health

Vitamin D plays a crucial role in calcium absorption and bone metabolism. It's essential for the prevention of conditions like osteoporosis and osteomalacia, conditions characterized by softening of the bones.

2. Immune Health

One of the primary roles of vitamin D is supporting immune health. It helps the body ward off viruses and bacteria that cause illness, and it directly interacts with the cells responsible for fighting infections. Deficiencies in vitamin D have been linked with an increased susceptibility to infections, such as respiratory tract infections.

3. Reduced Fatigue

If you're feeling frequently tired, vitamin D deficiency might be a contributing factor. Observational studies have linked low vitamin D levels with fatigue and poor sleep quality.

4. Cancer Prevention

Studies have indicated mixed findings on vitamin D's role in cancer prevention. Some suggest that adequate vitamin D levels might be associated with a lower risk of certain types of cancers.

5. Cognitive Health

Research suggests that vitamin D might play a role in cognitive health, with lower levels being associated with cognitive decline.

6. Inherited Disorders

Vitamin D supplements are often used to treat certain inherited disorders resulting from an inability to absorb or process this nutrient.

7. Multiple Sclerosis (MS)

Some research indicates that long-term vitamin D supplementation might reduce the risk of developing MS.

8. Psoriasis

Topical application of preparations containing vitamin D, or compounds similar to it, can sometimes alleviate the symptoms of plaque-type psoriasis.

C. What is the Best Form of Vitamin D? 

Vitamin D is a fat-soluble vitamin, meaning that it does not dissolve in water and is absorbed best in your bloodstream when paired with high-fat foods. For this reason, it's recommended to take vitamin D supplements with a meal to enhance absorption.

Which Form of Vitamin D is Best Absorbed? 

Cholecalciferol, commonly known as vitamin D3, is considered the superior form of vitamin D because it is more effective at raising blood levels of vitamin D than ergocalciferol, or vitamin D2.

Vitamin D3 is liposoluble, which means it dissolves in oil. Therefore an oil-based formula is best for maximum absorption in the body - and maximum absorption means the highest quality effectiveness when it comes to supplementation.

In one study (2019), the microencapsulated form of vitamin D was the most bioavailable. 

Is vitamin D better absorbed in liquid form? Although no studies have been conducted specifically on liquid vitamin D-3, liquid supplements are considered more bioavailable.

For even better absorption of vitamin D, you must include vitamin K, magnesium, and zinc in your diet. They speed up the absorption procedure and reduce your likelihood of being vitamin D deficient.

D. What is the Best Strength of Vitamin D to Take?

How much vitamin D3 is recommended? 400–800 IU (10–20 mcg) of vitamin D should meet the needs of 97–98% of healthy people. However, people who need more vitamin D can safely consume 1,000–4,000 IU (25–100 mcg) daily. (healthline.com)

However, don’t consume more than 4,000 IU of vitamin D without your doctor’s permission. It exceeds the safe upper limits of intake and is not linked to more health benefits.

How Much Vitamin D3 Should I Take Daily? - Research

Many studies consider a "high dose" — 2,000 International Units (IUs) a day, which is not a high dose at all. In fact, it's completely inadequate for most people. 

Research has found a sixfold variability in dosage response (R), meaning one person taking 5,000 IUs of vitamin D per day may achieve a level of just 20 ng/mL (50 nmol/L) while another is able to reach a level of 120 ng/mL (300 nmol/L) taking the same amount.

According to a study in Anticancer Research (R), it would require 9,600 IUs of vitamin D per day to get a majority (97.5%) of the population to reach 40 ng/mL (100 nmol/L), which research suggests is the very low end of sufficiency (R). That's a far cry from the 600 IUs recommended by the Institute of Medicine (IOM).

What's more, science has shown 20 ng/mL (50 nmol/L), which is typically considered the cutoff for sufficiency, is still grossly inadequate and dangerous to health. For optimal disease protection, you need a vitamin D blood level between 60 to 80 ng/mL19 (150 to 200 nmol/L).

Once you get above 60 ng/mL, the risk for cancer and other chronic illness declines dramatically — in the case of breast cancer by more than 80% (R). The VITAL study and others like it simply did not give participants high-enough doses to get them into a protective range.

This is why it's so important to get your vitamin D level tested at regular intervals. You simply cannot go by dosage. In reality, you should take whatever dosage required to get the vitamin D level in your blood into a healthy range.

You can use this simple tool from GrassrootsHealth to calculate the estimated additional vitamin D intake needed to reach your targeted vitamin D serum level.

E. Vitamin D, Calcium, Magnesium and Vitamin K2

When supplementing, also remember to take synergistic effects with other nutrients into account. If you take high-dose vitamin D, you may also need to increase your intake of:

• Magnesium
• Vitamin K2
• Calcium

Daily dosage recommendations for these nutrients are..

Vitamin D3: 10 - 20 mcg (400 - 800 IU)

Calcium: 1,000 mg 

Magnesium: 400 - 500 mg 

These four nutrients — vitamins D and K2, calcium and magnesium — all work in tandem, and rely on sufficient amounts of each to work optimally. Lack of balance between these four nutrients is why calcium supplements have become associated with increased risk of heart attack and stroke, and why some experience symptoms of vitamin D toxicity. 

Here’s a summary of some of the most important correlations between these nutrients:

• Excessive vitamin D in combination with lack of vitamin K2 may cause over-absorption of calcium, which in turn may result in calcium deposits in your heart and kidneys. Part of the explanation for these adverse side effects is that vitamin K2 keeps calcium in its appropriate place — in your teeth and bones and out of soft tissues and arteries.
• Magnesium and vitamin K2 also complement each other, as magnesium helps lower blood pressure, which is an important component of heart disease.
• Vascular calcification is also a side effect of low magnesium, so when taking vitamin D3, you need both vitamin K2 and magnesium to make sure everything is working properly.
• Maintaining an appropriate calcium-to-magnesium ratio is also important, as magnesium helps keep calcium in your cells so they can function better. Based on your personal health needs an ideal ratio of calcium-to-magnesium may vary from 1-to-1 to an optimal 1-to-2. (R)

How Much Vitamin K2/MK7 Should I Take With Vitamin D3?

While the optimal ratios between vitamin D and vitamin K2 have yet to be established, taking somewhere between 100 to 200 micrograms (mcg) of K2 is beneficial. Telltale signs of vitamin K2 insufficiency include osteoporosis, heart disease and diabetes. You’re also more likely to be deficient if you rarely eat vitamin K2-rich foods.

F. Best Vitamin D3 Supplement Brands

If you are looking for the best vitamin D3 supplement, we have done our research and shortlisted the best for you. The list is based on recommendations by third party organizations, online reviews and popularity on search results and forums. Although there are many vitamin D supplement customer reviews on many online sites, we have curated some of the helpful ones below.

Here are our 12 best vitamin D3 supplements that you can buy over the counter or online today.

Table of Contents

1. NatureWise Vitamin D3

Available Doses - 1,000 IU, 2,000 IU, 4,000 IU, 5,000 IU 
$5 for 30 softgels (1,000 IU)

2. Sports Research Vitamin D3 + K2 

Vegan, Available Doses (D3 only) - 1,000 IU, 2,000 IU, 5,000 IU 

$19 for 60 softgels (5,000 IU Vitamin D3 & 100 mcg Vitamin K2) 

3. Bronson D3 Supplement with Vitamin K2

$14 for 120 capsules (5,000 IU Vitamin D3 + 90mcg Vitamin K2)

4. Z-Stack Vitamin D3, Quercetin, Zinc and Vitamin C

Check Price

5. Nature Made Vitamin D3

Available Doses - 1,000 IU, 2,000 IU, 5,000 IU softgels / 2,000 IU tablets

$6 for 90 softgels (2,000 IU Vitamin D3)

6. Dr. Berg D3 K2 Vitamin w/MCT Powder - Vitamin D3, Vitamin K2, Zinc, Magnesium

$18 for 60 capsules (5,000 IU Vitamin D3, 50 mcg Vitamin K2, 12.5mg Magnesium, 10mg Zinc)

7. Nature's Bounty Calcium & Vitamin D3

$16 for 120 x 2 bottles of softgels

8. One A Day Women’s Multivitamin

$17.50 for 200 tablets (1000 IU Vitamin D3, 130mg Calcium, 42mg Magnesium, 8mg Zinc)

9. Kirkland Signature Maximum Strength Vitamin D3

$15 for 600 softgels (2,000 IU Vitamin D3)

10. New Chapter Bone Strength - Organic Vitamin D3, K2, Calcium, Magnesium

Vitamin D3 1000 IU, Vitamin K2 45mcg, Calcium 905mg, Magnesium 62mg

$31 for 130 tablets

11. Bio Schwartz Bone Strength - Vitamin D3, K2, Calcium, Magnesium

Vitamin D3 2,000 IU, Vitamin K2 120mcg, Calcium 990mg, Magnesium 380mg

$16 for 120 capsules

Liquid Vitamin D3

12. Thorne Vitamin D3 & K2 Liquid - Liquid Vitamin D3 & K2

$32 for 600 servings (1,000 IU + 200mcg)

13. Now Foods Vitamin D3 & K2

Vitamin D3 available in doses 400IU, 1,000 IU, 2,000 IU, 5,000 IU softgels 

Vitamin D3 & K2 available in doses 1,000 IU, 5,000 IU capsules 

Liquid form available as Vitamin D3 alone (400IU) / Vitamin D3 & K2 (2,500 IU)

$9 for 120 vege capsules (1,000 IU Vitamin D3, 45mcg Vitamin K2)

Gummy / Chewable Vitamin D3

14. Zhou Nutrition Vitamin D3 K2 Gummies - Vitamin D3 & K2 Gummies

$20 for 60 gummies (Vitamin D3 5,000 IU, Vitamin K2 90mcg)

15. Garden Of Life - Organic Chewable Vitamin D3

$14 for 30 chewable tablets (2,000 IU Vitamin D3)

$17.50 for 125 servings of liquid spray (1,000 IU Vitamin D3)

16. Nordic Naturals Vitamin D3 + K2 Gummies

$38 for 120 gummies (1000 IU Vitamin D3, 45mcg K2)

1. NatureWise Vitamin D3 

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#1 Best Seller in Vitamin D Supplements on Amazon

• $5 for 30 softgels
• 1,000iu (25 mcg) Vitamin D3 (as Cholecalciferol)
• Non GMO, Gluten Free, Dairy Free
• Made with extra-virgin olive oil
• Contains no wheat, dairy, gluten, corn, soy, eggs, tree nuts, peanuts, fish, or shellfish.
• Third party tested - All of NatureWise’s products are third-party tested to ensure quality, potency, and safety, and all of the supplements are manufactured in facilities certified to meet the good manufacturing practice (GMP) standards set by the World Health Organization (WHO).

Product Description

MOST ACTIVE FORM: NatureWise Vitamin D3 in organic olive oil helps to support the health of teeth and bones, provide immune support, and promote proper muscle function.

RECOMMENDED DOSE FOR KIDS & MOMS: 1000IU is the recommended amount of vitamin D3 for growing children and expecting mothers, but our product is intended to safely encourage calcium absorption and immune system strength in any user.

ESSENTIAL VITAMIN: Our formula delivers the same biologically active form of vitamin D that the body produces as a result of sun exposure, without the harmful of UVB rays.

ENHANCED ABSORPTION: Our Vitamin D 1000 IU softgels are easy to swallow. Some studies indicate that vitamin D3 in liquid softgel form is more bioavailable than powdered or tablet forms.

NatureWise Vitamin D3 Supplement Ingredients

1,000iu (25 mcg) Vitamin D3 (as Cholecalciferol), Organic extra virgin olive oil, softgel capsule (gelatin, glycerine, purified water)

Contains no wheat, dairy, gluten, corn, soy, eggs, tree nuts, peanuts, fish, or shellfish.

Vitamin D supplements by NatureWise are available in various dose strengths..

• Vitamin D3 (1,000 IU) > Check Price on Amazon
• Vitamin D3 (2,000 IU) > Check Price on Amazon
• Vitamin D3 (4,000 IU) > Check Price on Amazon
• Vitamin D3 (5,000 IU) > Check Price on Amazon

Ratings

4.8 out of 5 - more than 170,000 global ratings on Amazon

NatureWise Vitamin D3 Reviews

Customers find this vitamin D supplement reliable for maintaining healthy levels and promoting immune system support, with one noting improved energy levels during winter months. 

The product receives positive feedback for its small, easy-to-swallow gel caps and clean ingredients, and customers consider it a great investment for their health. 

However, several customers report issues with the capsules getting stuck together in the bottle and pill caddy.

Amazon Review

I've been very happy with these vitamin D supplements. The fact that they're manufactured in the USA gives me confidence in their quality. I love that they boost my immune system and supply me with 4000iu of Vitamin D3. The best part is that there are no artificial additives. Even better, they're made with cold-pressed olive oil and come in easy-to-consume softgels. They also support healthy muscle function, which is a bonus. I absolutely recommend them!

2. Sports Research Vitamin D3 + K2 - Best Vegan Vitamin D3 Supplement

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#2 Best Seller in Vitamin D Supplements on Amazon

• $19 for 60 softgels
• Contains 5000 IU (125mcg) of Vegan Vitamin D3 & 100 mcg of Vitamin K2 as MK-7. 
• Contains Vegan D3 (cholecalciferol) from lichen and K2 from fermented chickpeas with added Coconut MCT Oil for enhanced absorption. 
• All product ingredients are vegan-friendly and come from plant-based sources
• 100% free of animal ingredients and encapsulated in the first carrageenan-free plantgel softgel using tapioca gelatin. NO bovine (beef) and porcine (pork).
• 100% Plant based - Vegan Certified & Non-GMO Verified. 
• Not certified Halal or Kosher. 
• Free of unwanted fillers, carrageenan, gluten, and soy. 
• Each batch is third-party tested for quality and manufactured in the USA in a cGMP-compliant facility.
• Suitable for those whose vitamin D level is deficient or insufficient.

Created in 1980, Sports Research is a privately-owned business born from a passion for fitness, wellness, and healing.

NEW SOFTGEL SHELL: Sports Research Vitamin D3+K2 Plant-gel capsules now contain added Turmeric Root Powder in the outer softgel shell. This added plant-based yellow color helps protect the active ingredients inside against photo-degradation that may occur from exposure to UV light. While the appearance has changed, we can assure you that our Vitamin D3+K2 still contains the same great ingredients you know and love

Sports Research Vitamin D3 + K2 Ingredients

125mcg (5000 IU) Vitamin D3 (as Cholecalciferol) (VegaDELight™ from lichen)

100mcg Vitamin K2 (as Menaquinone-7) (MenaQ7® from chickpeas)

Coconut MCT oil, Plantgel™ capsule (non-GMO modified tapioca starch, non-GMO vegetable glycerin, purified water, turmeric powder [for color]), and olive oil

Vitamin D supplements by Sports Research are available in various dose strengths:

• Vitamin D3 (1,000 IU softgels) > Check Price on Amazon
• Vitamin D3 (2,000 IU softgels) > Check Price on Amazon
• Vitamin D3 (5,000 IU softgels) > Check Price on Amazon
• Vitamin D3 + K2 (5,000 IU softgels) > Check Price on Amazon
• Vegan D3 (5,000 IU) > Check Price on Amazon

Ratings

4.7 / 5 - More than 40,000 customer reviews on Amazon

Sports Research Vitamin D3 + K2 Reviews

Customers praise this vitamin supplement for its high-quality ingredients and effective combination of Vitamins D3 and K2, which supports bone and immune system health. The supplement is easy to swallow, made with pure, clean ingredients, and works better than taking Vitamin D3 alone. Customers report improved energy levels and pain relief, particularly in painful joints, while experiencing no stomach upset.

Amazon Review

I purchased the Sports Research® Vitamin D3 + K2 with Coconut MCT Oil for my grandma, who is in her 80s and has been focusing more on her bone and immune health. I am so glad I did, as this supplement has been a wonderful addition to her daily routine. Here’s why:

1. Supports Bone Health

My grandma has always been conscious of her bone health, and with the combination of Vitamin D3 and K2, I feel confident that she’s getting the nutrients she needs to support strong, healthy bones. The 5000 IU of Vitamin D3 paired with 100 mcg of K2 seems like the perfect balance for her, and she has mentioned feeling more energized and less stiff after taking it regularly.

2. Immune System Boost

Another huge benefit we’ve noticed is that she’s been feeling a lot better overall. With the added support for immune health, my grandma has been staying healthier, even during the colder months when colds and flu are more common. It’s great to know that this supplement helps boost her natural defenses, especially as she gets older.

3. Easy to Take with MCT Oil

The inclusion of coconut MCT oil makes these softgels easier to digest and absorb. My grandma has a sensitive stomach, but she hasn’t had any issues with these softgels. Plus, they’re vegan-certified, soy-free, and gluten-free, which is a big bonus for her as she follows a more natural, health-conscious lifestyle.

4. Convenient and Effective

These softgels are easy for my grandma to swallow, and she’s been taking them daily without any fuss. I love that there’s a 120 softgel supply, so we don’t have to worry about reordering too often. It’s a great value for the price, especially given the high-quality ingredients.

5. Trusted Brand

I’ve always heard great things about Sports Research, and this product didn’t disappoint. It’s reassuring to know that the company is known for its quality and transparency, and they use natural, vegan ingredients. We feel confident knowing this product is both effective and safe.

Conclusion

I highly recommend the Sports Research® Vitamin D3 + K2 for anyone looking to support their bone health and immune system, especially for older adults like my grandma. She’s been feeling better, and I’m so happy to have found a supplement that works well for her. The coconut MCT oil addition is a nice touch, making the softgels easy to digest and absorb. I’m definitely sticking with this brand for her vitamin needs and will continue to buy it!

Related: Nutritional Synergies of Vitamin D, K2 and Magnesium

3. Bronson D3 Supplement with Vitamin K2 (MK7) - 5,000iu (125mcg)

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#3 Best Seller in Vitamin D Supplements on Amazon

• $14 for 120 capsules
• 5,000 IU Vitamin D3 + 90mcg Vitamin K2
• Laboratory tested, non-GMO, gluten free, & soy free

Bronson Vitamin D3 + K2 Ingredients

Vitamin D3, Vitamin K2, modified cellulose (capsule), microcrystalline cellulose, magnesium stearate, silicon dioxide.

Ratings

4.7 out of 5 - More than 30,000 ratings on Amazon

Bronson Vitamin D3 + K2 Reviews

Customers find this vitamin supplement effective, noting it helps improve Vitamin D levels and supports heart and bone health. The supplement is easy to swallow, has no strange taste or smell, and offers good value for money. Customers appreciate its small capsule size and find it convenient to use.

Amazon Review

I’ve tried other brands, but Bronson’s consistent quality and third-party testing give me confidence. After 3 months, my latest bloodwork showed improved vitamin D levels without any side effects. Highly recommend! 

Bronson’s Vitamin K2 (MK7) with D3 has become an essential part of my daily health regimen. The science-backed ratio of 5000 IU D3 + 90 mcg K2 MK-7 delivers synergistic benefits for bone density, heart health, and calcium metabolism—without the guesswork of taking separate supplements.

4. Z-Stack Vitamin D3, Quercetin, Zinc and Vitamin C - Best Vitamin D3 for Immune Support

Where to buy Z-Stack: Z Stack Supplement 

Note: To get 5% OFF, use this coupon code: DRFRANCIS

In an effort to make it easier for his patients, Dr Zelenko has developed an oral supplement that contains four key ingredients including quercetin (a zinc ionophore) in combination with zinc, vitamin C and vitamin D3. It’s referred to as 'Z-Stack Supplement'. 

Each capsule contains 250 mg of quercetin, 15 mg of zinc, 2,500 IU of vitamin D3 and 400 mg of vitamin C. Cost per capsule: $0.83.

Z-Stack Vitamin cocktail provides key ingredients needed in order to help your body fight off this deadly invader. The Z-Stack Vitamins are Kosher certified, GMP certified and made in the USA.

Vitamin D is essential to a healthy immune system as it initiates the adaptive immune response. Clinical trial data shows that Vitamin D supplementation is safe and protects against acute respiratory tract infection mortality whereas low levels of vitamin D are associated with higher risk for infection and mortality (bmj.com). 

Quercetin is a zinc ionophore. Meaning it transports zinc into the cells. It is known that zinc will slow down the replication of coronavirus through inhibition of enzyme RNA dependent RNA polymerase (PubMed 2010). The COVID-19 virus is a single stranded RNA (RiboNucleicAcid) virus and requires the RNA polymerase to replicate. 

Vitamin C and Quercetin co-administration exerts a synergistic antiviral action due to overlapping antiviral and immunomodulatory properties and the capacity of ascorbate to recycle quercetin, increasing its efficacy.

Customer Review on ZStackLife:

My father and I have been taking Z Stack for 4 months. My wife has not. She came down with C-19. I still slept in the same bed with her and neither my father nor I got sick. She started the protocol and was fine in a few days. I'm sold on this product. - Feb 4, 2022

Related Evidence

What is the Zelenko protocol? The Zelenko COVID-19 Protocol was developed by Dr Vladimir Zelenko. 

A retrospective study analyzing Dr Zelenko's patient data was accepted for publication in the International Journal of Antimicrobial Agents after a rigorous peer review process. 

The study finds that early intervention and treatment of high-risk patients with COVID-19 resulted in significantly fewer hospitalizations and deaths. The treatment consisting of zinc, low-dose hydroxychloroquine (HCQ), and azithromycin, is also referred to as "The Zelenko Protocol." Dr Zelenko has since updated his protocols to incorporate new evidence.

5. Nature Made Vitamin D3 - Best Budget Vitamin D Supplement

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#4 Best Seller in Vitamin D Supplements on Amazon

- $6 for 90 softgels

- 2,000 IU Vitamin D3

- #1 Pharmacist Recommended
- 85.9% Labdoor Score

If you're looking to save money, Nature Made offers some of the best supplements on the market at a competitively low price point. Its softgels containing 2000 IU of vitamin D3 currently cost less than $6 for a 90-day supply and have earned USP verification — a third-party certification that attests to the product's quality in terms of manufacturing and ingredients.

These softgels do contain gelatin, so they're not suitable for vegans, vegetarians, or those who avoid pork for religious reasons. Nature Made does, however, sell vitamin D in tablet form, which is vegetarian-friendly (although still not vegan) and still USP-verified.

Nature Made also offers vitamin D in other dose strengths, ranging from 1,000 to 5,000 IU, so there are options for folks with varying degrees of vitamin D deficiency or insufficiency. Be sure to check with your doctor to find out what dosage is right for you.

Vitamin D by Nature Made is available in various dose strengths:

• Vitamin D3 by Nature Made (1,000 IU softgels) > Check Price on Amazon
• Vitamin D3 by Nature Made (2,000 IU softgels) > Check Price on Amazon
• Vitamin D3 by Nature Made (2,000 IU tablets) > Check Price on Amazon
• Vitamin D3 by Nature Made (5,000 IU softgels) > Check Price on Amazon

Nature Made Vitamin D3 Ingredients

Vitamin D3, Soybean Oil, Gelatin, Glycerin, Water

Ratings

4.8 out of 5 – more than 40,000 global ratings on Amazon

Nature Made Vitamin D3 Reviews

Customers find this vitamin D supplement effective at bringing levels to proper levels and appreciate its nature-made brand reputation. 

The supplement is easy to swallow, with one customer noting it doesn't stick to the throat, and customers like its small size and high potency. They report feeling better after taking it, with some mentioning pain relief, and find it convenient to use.

Amazon Review 

I work the midnight shift and I’m living a vampire lifestyle. The only sunlight I get is on my days off or driving home in the morning. This vitamin has definitely offset my deficiency. I noticed more of an energy.

6. Dr. Berg D3 K2 Vitamin w/MCT Powder - Best Vitamin D3, K2 and Magnesium Supplement

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#5 Best Seller in Vitamin D Supplements on Amazon

• $18 for 60 capsules
• 5,000 IUs of Vitamin D3 (Cholecalciferol), 50 mcg of Vitamin K2 (Menaquinone-7), 12.5mg Magnesium (Magnesium Citrate), 10mg Zinc Sulfate
• 60 capsules
• Also includes a unique blend of Vitamin B6, Zinc, Magnesium, MCT and OxBile 
• Includes a 60 day supply

Also available in liquid form (Vitamin D3 5,000IU + Vitamin K2 2,000 IU with Vitamin E, Zinc, Calcium, and MCT Oil) - Check Price on Amazon

Dr. Berg D3 K2 Vitamin w/MCT Powder Ingredients

Vitamin D (as cholecalciferol), Vitamin K (as menaquinone-7), Vitamin B6 (as pyridoxal-5-phosphate), Magnesium (as magnesium citrate), Zinc (as zinc sulfate), medium chain triglycerides powder, oxbile powder, vegetable capsule, microcrystalline cellulose, magnesium stearate

Ratings

4.7 out of 5 - More than 15,000 ratings on Amazon

Dr. Berg D3 K2 Vitamin w/MCT Powder Reviews

Customers find this vitamin supplement effective and appreciate its exact combination of Vitamin D3 and K, noting it's easy to swallow and gentle on the stomach. Moreover, the product receives positive feedback for its quality ingredients and customers report feeling better after taking it, with body aches improving. However, some customers experience stomach pain and nausea.

Amazon Review

The combination of 5000 IU of Vitamin D3 and 50 mcg of MK7 Vitamin K2 is impressive, especially for those looking to enhance calcium absorption and support cardiovascular health. I appreciate the inclusion of purified bile salts, zinc, and magnesium, which seem to aid in absorption. The capsules are easy to swallow, and I haven't experienced any stomach discomfort.

7.  Nature's Bounty Calcium & Vitamin D3 - Best Vitamin D3 and Calcium Supplement

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- $16 for 120 x 2 bottles of softgels

- 1,000 IU Vitamin D3 (Cholecalciferol) + 1,200mg Calcium (Calcium Carbonate)

- Unflavoured, gluten free, dairy free, wheat free, and contain no artificial flavors

- Calcium helps maintain bone strength and helps support neuromuscular health

- Vitamin D3 helps with calcium absorption and immune support

- Contains soy ingredients. Contains bioengineered food ingredients

Nature's Bounty Calcium & Vitamin D3 Ingredients

- 1,000 IU Vitamin D3 (Cholecalciferol) + 1,200mg Calcium (Calcium Carbonate)

- Soybean Oil, Gelatin, Vegetable Glycerin

- Contains <2% of Corn Oil, Sorbitol Sorbitan Solution, Soy Lecithin, Titanium Dioxide Color, Yellow Beeswax. 

Ratings

4.6 / 5 - More than 36,000 ratings on Amazon

Nature's Bounty Calcium & Vitamin D3 Reviews

Customers find this calcium supplement effective, combining calcium carbonate with vitamin D3 to improve blood levels, and appreciate its excellent quality and value for money. The supplement helps maintain bone strength and is easier on the system than prescription alternatives. 

While some customers report no stomach issues, others experience severe stomach pains. The size of the capsules receives mixed feedback, with some finding them easy to swallow while others find them too large.

8. One A Day Women’s Multivitamin - Best Vitamin D for Women

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One a day women's multivitamin is a complete multivitamin specially designed for the leading concerns of women like heart health, energy metabolism, muscle function, immune health, skin and bone health.

About this item:

• $17.50 for 200 tablets
• Contains Vitamin A, C, D, E, B Vitamins, Calcium, Magnesium, Biotin and Zinc
• 1000 IU Vitamin D3, 130mg Calcium, 42mg Magnesium, 8mg Zinc
• Adult women should take one tablet daily with food
• Free of High Fructose Corn Syrup, Fish/Crustacean Shellfish Allergens and Artificial Flavors and Sweeteners
• Also comes in gummy form ($15 for 170 gummies)

One A Day Women’s Multivitamin Ingredients

Vitamin A, Vitamin C, Vitamin D, Vitamin E, Thiamin (B1), Riboflavin (B2), Niacin, Vitamin B6, Folate, Vitamin B12, Biotin, Pantothenic Acid, Calcium, Iron, Iodine, Magnesium, Zinc, Selenium, Copper. Microcrystalline Cellulose, Gelatin, Maltodextrin, Titanium Dioxide, Vegetable Juice), Corn Starch, Croscarmellose Sodium, Guar Gum, Hydroxypropyl Methylcellulose, Medium Chain Triglycerides, Polyvinyl Alcohol, Silicon Dioxide, Stearic Acid, Talc.

Ratings

4.7 out of 5 - more than 12,000 global ratings

One A Day Women’s Multivitamin Reviews

Customers find this multivitamin jam-packed with essential vitamins and minerals, delivering good value with its 200% daily value of B vitamins. The supplement is easy to swallow, with one customer noting it's gentle on the stomach, and customers report it provides more energy than expected. 

While some customers report feeling good after taking it, others experience nausea. The pill size receives mixed feedback, with some finding it too big to swallow.

Amazon Review
I have been taking these multivitamins every day (occasionally forgetting lol) but I feel like I sleep better when I take one I have a lot of sleep problems and it’s been helping a lot. I’m deficient on a lot of vitamins and nutrients so it’s been helping me a lot and I feel like I have more energy than usual. 

The taste isn’t bad at all these are the kind you could even take in the morning because there’s no fish oil. It smells a little weird when you open it up just like normal vitamins but it doesn’t bother me. The quality is great and they are effective as marketed! I am sensitive to side affects but I haven’t experienced any side affects with this product besides having more energy, getting better sleep, and overall helping my nutrient consumption.

9. Kirkland Signature Maximum Strength Vitamin D3

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- $15 for 600 softgels

- 2,000 IU Vitamin D3

- Gluten free softgels

- #1 Brand for Vitamin D based on ConsumerLab.com 2022 survey.

Kirkland Signature Vitamin D3 Ingredients

Vitamin D3 (Cholecalciferol), Soybean Oil, Gelatin (Porcine), Glycerin

Ratings

4.8 out of 5 - more than 5,000 global ratings

Kirkland Signature Vitamin D3 Reviews

Customers find this vitamin D supplement to be of good quality and value for money, with easy-to-swallow softgels that boost levels and help with bones and immune system health. They appreciate its small size, with one customer noting it's particularly suitable for those with swallowing difficulties, and they like that it has no taste.

Amazon Reviews

I increased my intake from 4,000 to 6,000 IU about 5-1/2 months ago after finding a rule of thumb that the body needs 2,000 IU per 50 pounds of body weight. I weigh 170. Per last week's blood work my vitamin D serum level (25-hydroxy) is 97.7 mg/dl which is at the high end of the normal range. I take it with meals along with 300 mcg daily of vitamin K2 to keep calcium in teeth and bones where it belongs.

This product is like sunshine in a bottle. Small, easily swallowed, no aftertaste, and big results for not much money.

10. New Chapter Bone Strength - Organic Vitamin D3, K2, Calcium, Magnesium Supplement

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- $31 for 130 tablets

- Vitamin D3 1000 IU, Vitamin K2 45mcg, Calcium 905mg, Magnesium 62mg

- Slim calcium tablets with slow & steady release

- Contains fermented soy

- USDA Organic, contains at least 95% organic material.

- Non-GMO Project Verified, 100% Vegetarian, Certified Kosher, Certified Gluten Free by NSF, Sustainably Harvested from Iceland

- Plant-based calcium bone density supplement from sustainably harvested Red Marine Algae is backed by 27 studies and includes magnesium and 70+ naturally occurring trace minerals

- Supports bone density and normal bone creation (and supports teeth health), supports cardiovascular health, and healthy joint support

- Formulated with fermented Vitamin D3 for better absorption & K2 to direct calcium to bones (where you need it most); an alternative to calcium citrate

Did you know that most calcium carbonate supplements come from limestone rock and lack other bone-supportive nutrients? Our organic plant calcium supplement for bone health is different! 

Bone Strength Take Care is sourced from Red Marine Algae, an extensively researched form that’s rich in Calcium plus Magnesium and 70+ naturally occurring trace minerals. No limestone rock! 

For your best absorbed calcium formula, we add a proprietary blend of Vitamin K2 and fermented D3 that directs calcium right to your bones where you need it, which also helps to maintain artery health and supports teeth health. Experience the magic inside our clinical-strength dose organic plant calcium for 3-in-1 benefits: strong bones, flexible joints, and heart health.

New Chapter Bone Strength Supplement Ingredients

Vitamin D3, Vitamin K1, Vitamin K2, Calcium, Magnesium

Strontium, Silica, Vanadium, Ferment Media (Organic Milled Soy, Organic Saccharomyces cerevisiae, Organic Maltodextrin, Organic Gum Acacia, Organic Alfalfa Powder, Lactic Acid Bacteria [Lactobacillus acidophilus, Bifidobacterium bifidum, Lactobacillus rhamnosus], Papain [deactivated], Bromelain [deactivated]), 

Organic Barley Grass, Organic Gum Acacia, Maltodextrin, Hypromellose, Silicon Dioxide, Sunflower Oil

Ratings

4.6 / 5 - More than 7,000 ratings on Amazon

New Chapter Bone Strength Supplement Review

 I have no trouble taking these 4x per day.

Unlike others there is no aftertaste (common in other similar plant-based capsules), very easy to swallow and effective (confirmed by blood tests). This is the reason why I changed rating from 4 to 5.

The calcium in this product is from plant, specifically a red algae. This form is readily absorbed with or without food. You can also find synthetic calcium as a salt such as calcium citrate, maleate or carbonate. The carbonate is found in lower priced brands since it is more cheaply manufactured - and very difficult to absorb - than say calcium citrate which is more expensive.

Bottom line, to be effective, any calcium supplements must include:

*Absorbable calcium (plant based or synthetic)

*vitamins D and K and

* be absorbed in the gut at no more than 400 mg per dose.

This is important - You must have absorbable calcium (from plant or algae or as a different calcium salt than the carbonate salt which lower priced brands usee and at a dose of no more than 400 mg/3x per day.

11. Bio Schwartz Bone Strength - Vitamin D3, K2, Calcium, Magnesium Supplement

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- $16 for 120 capsules

- Vitamin D3 2,000 IU, Vitamin K2 120mcg, Calcium 990mg, Magnesium 380mg

- Third party tested. Follows GMP guidelines.

- No GMOs, soy, gluten, milk, egg, wheat, peanuts, or shellfish. They also don't include preservatives, artificial ingredients, fillers, chemicals or color additives

Bio Schwartz Bone Strength Supplement Ingredients

Vitamin C (calcium ascorbate, ascorbyl palmitate), Vitamin D3 (cholecalciferol), Vitamin K2 (menaquinone MK-7), Calcium (calcium carbonate, citrate, and ascorbate), Magnesium (amino acid chelate), Zinc (citrate), Manganese (gluconate), Boron (citrate), Strontium (citrate), Veggie Capsule (HPMC)

Ratings

4.5 / 5 - More than 1,400 ratings on Amazon

Bio Schwartz Bone Strength Supplement Reviews

Customers find the bone strength supplement effective, with one noting it works well with maximal strength training, and many reporting it helps with bone density and growth after back fusion. The supplement contains more than just calcium, with one customer mentioning it includes D3 and other minerals, and customers appreciate its value for money. 

While many find the capsules easy to swallow, some report they are hard to swallow and constipating. The size receives mixed feedback, with several customers noting the capsules are big.

Liquid Vitamin D3 Supplements

12. Thorne Vitamin D3 & K2 Liquid - Best Liquid Vitamin D3 and K2 Supplement

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- $32 for 600 servings. 

- Vitamin D3 + K2 (1,000 IU + 200mcg per two drops)

The bottle comes with a self-dispensing top to produce a measured drop size, and the company suggests holding the bottle at a 45-degree angle when dispensing the drops. However, this method could lead to dosing errors, since it’s less exact than taking a pill. 

Thorne Vitamin D Liquid is not third-party tested, but the company conducts purity testing on all of its products. This supplement is free of common allergens, including soy, dairy, shellfish, fish, gluten, tree nuts, and peanuts. 

It is also available as Liquid Vitamin D3 alone for $19 (600 servings).

- Thorne Liquid Vitamin D3 (1,000 IU per two drops) > Check Price on Amazon

Thorne Vitamin D3 & K2 Liquid Ingredients

Vitamin D (as Vitamin D3), Vitamin K (as Vitamin K2 (Menatetrenone)), Medium Chain Triglyceride Oil, Mixed Tocopherols.

Ratings (Vitamin D3+K2)

4.5/5 - More than 5,000 ratings on Amazon

Thorne Vitamin D3 & K2 Liquid Review

Customers find this vitamin D supplement effective and easy to use, appreciating its no-taste and no-smell formula. The product successfully boosts vitamin D levels, with one customer noting it raised their levels clinically. 

The dispensing mechanism receives mixed feedback - while some find it easy to take a few drops, others report it's almost impossible to dispense properly. Additionally, the dropper quality is criticized, with several customers noting its absence.

Amazon Review

This supplement is great for a bunch of reasons.

1) TONS of doses in one tiny bottle. 600+ doses in a bottle smaller than pocket-sized hand sanitizer.

2) EXTREMELY affordable - considering you get 600 doses.

3) The delivery mechanism is WONDERFUL. I was worried because some reviews said the drops didn't come out easily. They must have had a defective bottle, or weren't turning the bottle completely upside down. It works perfectly.

Make sure you turn the bottle COMPLETELY upside down. Then let 1-2 drops come out. The liquid is tasteless, odorless - so you can put it whatever you want.

13. Now Foods Vitamin D3 & K2 - 1,000iu (25mcg)

 

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#24 Best Seller in Vitamin D Supplements on Amazon

• $9 for 120 vege capsules
• Contains Vitamin D3 Cholecalciferol (from Lanolin) and Vitamin K2 (as Menaquinone-4, MK-4)
• Dose Strength - 1,000 IU of D3 and 45 mcg of K2 per veg capsule
• Other Ingredients: Rice Flour, Hypromellose (cellulose capsule), Ascorbyl Palmitate and Silicon Dioxide.
• Non-GMO, Kosher, Soy Free
• Not manufactured with wheat, gluten, soy, milk, egg, fish, shellfish or sesame ingredients.
•  Produced in a GMP facility that processes other ingredients containing these allergens.
• Supports Bone Health Plus Cardiovascular Support

NOW uses Underwriters Laboratory-certified facilities, offers a good price point, and has thousands of 5-star reviews on Amazon. The brand is GMP-certified and uses the UL facility for third-party testing.

More than 6,000 customer reviews and a 4.8 out of 5 overall rating on Amazon. As compared to the Sports Research Vitamin K2 and D3, the dose for vitamin D3 and K2 is lower.

Vitamin D3 & K2 by Now Foods is available in various dose strengths:

• Vitamin D3 by Now Foods (400 IU softgels) > Check Price on Amazon
• Vitamin D3 by Now Foods (1,000 IU softgels) > Check Price on Amazon
• Vitamin D3 by Now Foods (2,000 IU softgels) > Check Price on Amazon
• Vitamin D3 by Now Foods (5,000 IU softgels) > Check Price on Amazon
• Vitamin D3 by Now Foods (Liquid) > Check Price on Amazon


• Vitamin D3 & K2 by Now Foods (1,000 IU + 25mcg capsules) > Check Price on Amazon
• Vitamin D3 & K2 by Now Foods (5,000 IU + 180mcg capsules) > Check Price on Amazon
• Vitamin D3 & K2 by Now Foods (2,500 IU + 100mcg liquid) > Check Price on Amazon

Related: Best Vitamin D3 and K2 Supplement

Gummy / Chewable Vitamin D3 Supplements

14. Zhou Nutrition Vitamin D3 K2 Gummies - Best Vitamin D3 & K2 Gummies

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- $20 for 60 gummies

- Strawberry Flavour

- Vitamin D3 (Cholecalciferol) 5,000 IU, Vitamin K2 (Menaquinone) 90mcg

- Exposure to heat or sunlight may lead to melting/damage of product

Zhou Nutrition Vitamin D3 & K2 Gummies Ingredients

Vitamin D (as Cholecalciferol) 125mcg, Vitamin K (as Menaquinone) 90mcg, Organic Tapioca Syrup, Cane Sugar, Water, Pectin, Citric Acid, Natural Flavors, Fruit and Vegetable Juice (for color), Sunflower Oil and Carnauba Wax.

Ratings

4.7 / 5 - More than 9,000 ratings on Amazon

Zhou Nutrition Vitamin D3 & K2 Gummies Reviews

Customers find this vitamin supplement to be of excellent quality and appreciate its great combination of K2 and D3, noting it helps with vitamin D levels. The product is affordable, easy to swallow, and helps with bone aches and pain, with customers feeling better within 60 minutes of taking it. They like the convenient form that's easy for both kids and adults to use.

Amazon Review

I've been using Zhou D3+K2 5000 IU for years. I take them daily due to a lab test that revealed I had almost no vitamin D. I was tired, my back and hips were always achy, and I wasn't sleeping well due to the achiness. Also, have the beginnings of osteoporosis. In general, my body felt old and I was in my 50's. I'm an active hiker/walker and thought I wouldn't be able to keep this up the way things were going. 

The doctor prescribed 5000 of vitamin D daily. I thought that was a lot, but when I thought about it, I don't go out in the sun unless I'm covered up and I wearing sunscreen. I am lactose intolerant and don't get calcium from dairy products either.

The prescription vitamin D was pricey and not covered by my insurance. But after 2 weeks of taking vitamin D3, I had no achy back or hips, was sleeping better, and felt good.

I stopped the prescription vitamin D and found this one with some research. So glad I found it. Still feeling great.

I do have to say that I didn't take it for about 2 weeks, maybe 3, life happens. And the backache/hip ache, and tiredness came back. Started taking D3+K2 and felt better again. Lab results came up normal for me, so I'm happy. I never knew vitamin D could make a difference in how my body feels. Anyway, 65 now, feel great, still actively hiking, walking, cooking, and entertaining. Love life!

15. Garden Of Life Organic Chewable Vitamin D3 - Best Organic Vitamin D3 Supplement

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- $14 for 30 chewable tablets

- 2,000 IU Vitamin D3 from Lichen

- Raspberry Lemon Flavour. No added sugars or stevia

- Gluten Free, Vegan, Contains at least 95% organic material.

- It is also available as a liquid spray, $17.50 for 125 servings (1,000 IU). 

Garden Of Life Organic Chewable Vitamin D3 Ingredients

Vitamin D (as D3 from Lichen), Organic Food Blend: Organic Flax (seed), Organic Carrot (root), Organic Broccoli (flower & stem), Organic Cauliflower (flower & stem), Organic Spinach (leaf); Organic Mushroom Blend: Organic Agaricus bisporus, Organic Reishi (Ganoderma lucidum) mycelia, Organic Maitake (Grifola frondosa) mycelia, Organic Shiitake (Lentinula edodes) mycelia, Organic Bionectria ochroleuca mycelia, Organic Schizophyllum commune mycelia, Organic Hericium erinaceus mycelia, Organic Poria cocos mycelia, Organic Coriolus versicolor mycelia, Organic Agaricus blazei mycelia, Organic Auricularia auricular mycelia. Other Ingredients: Clean Tablet Technology™ Blend: Organic Dextrose, Organic Gum Arabic, Organic Raspberry Flavor, Organic Coating (Organic Sunflower Lecithin, Organic Tapioca Maltodextrin, Organic Palm Oil, Organic Guar Gum), Organic Lemon Flavor. 

Made without dairy or soy ingredients, peanut, tree nuts or shellfish. 

Manufactured in a facility that also processes soy, egg, dairy, peanut, tree nuts, wheat, fish, shellfish and sesame.

Ratings

4.5 / 5 - More than 4000 ratings on Amazon

Garden Of Life Organic Chewable Vitamin D3 Reviews

Customers find the vitamin D3 supplement pleasant to chew and appreciate that it's sourced from whole organic foods, with one customer noting better absorption than pill form. The product maintains vitamin D levels and helps keep the immune system strong, while being easy to take and worth the money. 

Customers have mixed opinions about the texture, with some describing it as tolerable while others compare it to melted cardboard, and the mood-boosting effects are also mixed, with some reporting improved energy levels while others experience nausea.

Amazon Review

Good price for a whole food vegan supplement; and I definitely feel better taking them; wipes away the S.A.D i get every year when im spending too much time indoors or loading up on the sunblock. 

Even though nestle owns this brand as long as I feel good using them and the supplements remain whole food and vegan I will continue buying them as I believe it's good for big companies esp ones with shaky pasts to start getting into the whole food vegan movement and i would like to encourage them to do so..it ensures a better future for our planet because like it or not business is business for now and immediate future and big companies like this (who's primary concern is profit) aren't going to die anytime soon so best thing to do is to help steer them in the right direction as far as what they offer to the masses. 

Garden of Life has always been great for me. After trying out a few other brands for vitamin d i'm coming back to this one because I feel a difference and the supplement form is efficient and palatable (spray version made me cough even if i held my breath for a few second after and the vegan d gummies i got though tasty and identical to candy taste were too sugary sweet first thing in the morning when i'm not at all craving candy or sugary things)

16. Nordic Naturals Vitamin D3 + K2 Gummies

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- $38 for 120 gummies

- 1000 IU Vitamin D3 (cholecalciferol) + 45 mcg K2 (menaquinone-7 MK7)

- Pomegranate flavour

- Vegetarian, gelatin-free. Non-GMO, gluten & dairy free, no artificially derived colors or flavors.

- Third-party tested

Nordic Naturals Vitamin D3 + K2 Gummies Ingredients

Active Ingredients: vitamin D3 (cholecalciferol), vitamin K2 (as menaquinone-7) (MK-7). 

Other Ingredients: organic cane sugar, organic tapioca syrup, purified water, pectin, natural flavor, citric acid, fumaric acid, sodium citrate dihydrate, fruit and vegetable juice (for color). No gluten, milk derivatives, or synthetic dyes.

Ratings

4.7 / 5 - More than 2,500 ratings on Amazon

Nordic Naturals Vitamin D3 + K2 Gummies Reviews

Customers find these vitamin D3 and K2 gummies delicious, with one noting there's no medicinal aftertaste, and appreciate that they're easy to chew and swallow. 

Moreover, the product receives positive feedback for its quality and effectiveness in providing essential bone and dental nutrients. However, several customers express concerns about the high sugar content, describing it as excessive for a vitamin supplement.

Amazon Review

The taste is so good I want to take more than 1. I feel so terrific since I started taking these. My body feels so relaxed and my joints feel so good and less achy. It also helps my mood as a bonus good side effect.

G. Best Vitamin D Foods

Top Dietary Sources of Vitamin D3 (per standard serving)

from nih.gov

1. Salmon

3 oz (85g) cooked = 447 IU (11 mcg)

Provides 75% of your daily vitamin D needs

Although fatty fish like salmon, mackerel, swordfish, trout, tuna, and sardines are decent sources, you would have to eat them almost every day to get enough.

According to the United States Department of Agriculture (USDA) Food Composition Database, one 3.5-ounce (100-gram) serving of farmed Atlantic salmon contains 526 IU of vitamin D, or 66% of the DV (Source).

2. Canned Tuna Packed in Water

3 oz (85g) = 154 IU (4 mcg)

Covers 26% of your daily requirement

3. Sardines Packed in Oil

1 canned sardine = 23 IU (0.6 mcg)

Offers 4% of your daily intake

If you don’t like fish, taking cod liver oil is another way to get nutrients that are hard to get otherwise. 

At about 450 IU Vitamin D per teaspoon (4.9 mL), it clocks in at a massive 56% of the DV. It has been used for many years to treat vitamin D deficiency. It also has a history of being used as part of treating rickets, psoriasis, and tuberculosis (Source, Source).

Cod liver oil is also very high in vitamin A, with 150% of the DV in just a single teaspoon (4.9 mL). Vitamin A can be toxic in high amounts. The safe upper limit (UL) for vitamin A is 3,000 mcg. A single teaspoon (4.9 mL) of cod liver oil contains 1,350 mcg of vitamin A. Make sure that you aren’t exceeding the upper limit with cod liver oil or any other vitamin A supplements (Source, Source).

In addition, cod liver oil is high in omega-3 fatty acids. Omega-3s may play a role in heart health and may reduce inflammation in the body. Along with fatty fish, cod liver oil is another source of these fatty acids. If you don’t eat fish, it can be hard to get enough omega-3 in your diet (Trusted Source).

3. Egg Yolk

1 large egg = 41 IU (1 mcg)

Contains 7% of your RDI (most vitamin D is in the yolk)

4. Beef Liver

3 oz (85g) cooked = 42 IU (1 mcg)

Provides 7% of daily vitamin D needs

Dairy products and cereals are often fortified with Vitamin D (Source).

Some rare mushrooms also harbor vitamin D, and egg yolks contain small amounts. The yolk from one large egg contains 37 IU of vitamin D, or 5% of the DV (Trusted Source).

H. Types of Vitamin D

There are two primary dietary forms of vitamin D, each with unique sources and benefits:

1. Vitamin D2 (Ergocalciferol)

Sourced from plant-based foods, including mushrooms exposed to UV light, fortified cereals, and some yeasts. It is commonly used in supplements and fortified foods, especially for vegetarians and vegans.

2. Vitamin D3 (Cholecalciferol)

Found in animal-based foods such as fatty fish (salmon, mackerel), egg yolks, and fortified dairy products. It is more effective at raising and maintaining vitamin D levels in the blood compared to D2.

3. Vitamin D3 vs D2: What's the Difference?

A study published in Advances in Nutrition (2023) explored the differences between vitamins D2 and D3 in boosting your serum 25-hydroxyvitamin D (25(OH)D) levels, a key marker of vitamin D status. The research encompassed 20 comparative studies and revealed that vitamin D3 is generally more potent than vitamin D2 in elevating total 25(OH)D concentrations.

Specifically, daily supplementation with vitamin D2 resulted in a 40% lower increase in total 25(OH)D compared to vitamin D3, with an average increase of 4.12 ng/mL (10.39 nmol/L) favoring vitamin D3. This significant difference underscores the superior efficacy of vitamin D3 in enhancing your overall vitamin D levels.

Further, for those with a body mass index (BMI) below 25 kg/m², categorized as having a healthy weight, vitamin D3 demonstrated a markedly superior effect in increasing serum 25(OH)D levels compared to vitamin D2.

This significant difference highlights the importance of considering your body composition along with your vitamin D status. While sun exposure is your best choice to increase your vitamin D levels, for those trying to optimize their vitamin D status via supplementation, vitamin D3 is the more effective choice.

4. What is the Best Form of Vitamin D? Vitamin D3 vs D2

Both vitamin D2 and D3 are effectively absorbed into the bloodstream. However, vitamin D2 and D3 are not equal when it comes to raising your vitamin D status. 

Of the two, D3 (cholecalciferol) seems to be almost twice as effective at increasing blood levels of vitamin D as D2 (ergocalciferol) (R). 

The "groundbreaking" study from the University of Surrey (2017) was conducted to determine, between vitamins D2 and D3, which was more effective in raising levels in the body.

The trial was funded by the Biotechnology and Biological Sciences Research Council (BBSRC) — "the largest U.K. public funder of nonmedical bioscience" — and the Diet and Health Research Industry Club (DRINC).

At the conclusion of the study, researchers found vitamin D3 to be twice as effective in raising levels in the body in comparison to D2.

I. Best Vitamin D Supplement for Absorption

The best vitamin D supplements for optimal absorption are those that contain vitamin D3 (cholecalciferol) and are paired with a source of fat, as vitamin D is a fat-soluble vitamin. Avocados, nuts, seeds, full-fat dairy products and eggs are nutritious sources of fat that help boost your vitamin D absorption.

It is better to take Vitamin D3 in the morning, as it may interfere with sleep if taken late. If you have gut issues (e.g., Crohn’s, celiac), consider a sublingual or micellized form.

According to one study in 17 people, taking vitamin D with the largest meal of the day increased vitamin D blood levels by about 50% after just 2–3 months (NIH).

In another study in 50 older adults, consuming vitamin D alongside a fat-heavy meal increased vitamin D blood levels by 32% after 12 hours compared to a fat-free meal (NIH).

Read more: Best Vitamin D Supplement for Absorption

J. A Deeper Dive Into The Benefits of Vitamin D

1. What Does Vitamin D Do For Men?

Vitamin D benefits for men include supporting muscle development, maintaining healthy testosterone levels, aiding in sperm production, and potentially improving mental health, fertility, and erectile function.

Many men experience vitamin D deficiency, which can lead to issues such as low mood, reduced muscle tone, and other health problems, necessitating dietary changes, lifestyle adjustments, or supplementation.

a. Vitamin D for Male Fertility

Vitamin D is important when it comes to testosterone production and male fertility. A 2011 study found that vitamin D supplementation may increase testosterone levels in overweight men going through a weight reduction program. 

There is some evidence that men who experience erectile dysfunction are also vitamin D deficient. Improving vitamin D levels could help improve testosterone levels, in turn helping with sexual health, according to research.

There have also been numerous studies that have found positive association between Vitamin D levels and total sperm count and motility.

One study from 2021 found that supplementing vitamin D helped boost sperm motility in men who had low vitamin D levels and decreased sperm motility. 

Another study, from 2022, found that men who experienced unexplained infertility also often had significantly low vitamin D levels, suggesting that vitamin D plays an important role in fertility and sperm health. 

2. Vitamin D for Skin Health

Apart from its role in maintaining bone health, vitamin D also has a role in maintaining skin health. 

a. Vitamin D for Dry or Itchy Skin

Severe dryness of the skin or Itchy skin can be an indicator of Vitamin D deficiency. Getting enough Vitamin D can improve symptoms of skin disorders that cause dry, itchy skin.

b. Vitamin D and Psoriasis

Nutritionists are particularly interested in vitamin D supplementation for these two reasons. First, oral vitamin D supplementation is an important supplementary therapeutic choice for psoriatic patients. Second, vitamin D supplementation may be crucial in preventing psoriasis-related comorbidity, hypertension, and metabolic syndrome.

c. Vitamin D and Vitiligo

According to one study, high-dose vitamin D therapy may be both safe and beneficial in the treatment of vitiligo. Sixteen vitiligo patients with low vitamin D status were given 35,000 IU per day for six months, along with a dairy and calcium-rich food limitation and minimum hydration of 2.5 L per day. And the outcome, fourteen of them had re-pigmentation ranging from 25 to 75%. It’s still uncertain if high-dose supplementation provides any benefits for long-term patients with vitiligo.

d. Vitamin D and Atopic Dermatitis

Vitamin D may play a role in improving the symptoms of Atopic Dermatitis. The findings of this study imply that vitamin D supplementation may help reduce the severity of atopic dermatitis and can be considered as safe and manageable treatment option. However, this conclusion still needs larger-scale studies over a longer duration of treatment.

e. Vitamin D for Acne

Acne is a common and complex skin disorder that can be stressful for many patients due to its chronicity. Although acne is caused by a number of factors, but chronic inflammation is an important mechanism.

According to a study, vitamin D has an immune regulatory function in sebocytes, implying that vitamin D may have anti-inflammatory properties in acne patients.

3. Vitamin D for Mental Health

Vitamin D is as vital for mental health as it's essential for physical health. People with depression have higher chances of having vitamin D deficiency.

A review published in 2014 found that taking a vitamin D supplement had many of the same effects as taking an antidepressant, Delk pointed out. Of course, vitamin supplementation is not a substitute for mental health treatment, including medication.

These studies show a link between low vitamin D levels and depression, as well as an association between boosting vitamin D levels and improved symptoms of depression.

Vitamin D for Muscles

Studies have found that vitamin D plays a role in muscle regeneration and maintaining mitochondrial cell function. That means that vitamin D may assist with muscle recovery after exercise or exertion.

A study from 2020 published in the Journal of the International Society of Sports Nutrition looked at the role of vitamin D specifically in men during exercise. The study researchers found that vitamin D supplementation meaningfully decreased muscle cell damage caused by exercise.

4. Does Vitamin D Help Lose Belly Fat?

Yes, Vitamin D can help trigger weight loss primarily in the belly. This is because Vitamin D and Calcium may work synergistically to reduce the production of cortisol, which is a stress hormone that causes you to store belly fat.

5. Vitamin D for Cancer Prevention

Vitamin D can help the immune, muscle, and nervous systems function properly. 

A systematic review (Kuznia 2023) of 14 RCTs (randomized controlled trials), concluded that vitamin D3 did not reduce cancer mortality in the main meta-analysis of all RCTs because the observed risk reduction by 6 % was not statistically significant. However, a subgroup analysis revealed that vitamin D3 administered daily, in contrast to bolus supplementation, reduced cancer mortality by 12 %.

According to BreastCancer.org, research suggests that certain cancers such as breast cancer, can have a higher risk of occurring when the body has low levels of vitamin D. 

Studies also show a link between vitamin D deficiency and cardiovascular disease, diabetes, and cancer (Sizar, 2020).

In 2020, a study led by experts at Harvard University, published in the JAMA Network Open medical journal (2020), found people taking the daily pills were 17 percent less likely to develop advanced cancer.

And those who were of a healthy weight were even more likely to benefit, with a risk reduction of 38 percent.

In 2016, a landmark study published in PLOS ONE found that women over 55 with blood concentrations of vitamin D higher than 40 ng/ml, had a 67% lower risk of cancer compared women with levels lower than 20 ng/ml.

Related: Vitamin D and Cancer: Vitamin D Reduces Cancer Deaths

6. Vitamin D Deficiency and Sleep Apnea

In the interview with Dr. Stasha Gominak below, a neurologist and sleep coach, she explains the curious synergy between vitamin D deficiency, microbiome health and poor sleep. Gominak’s research suggests vitamin D modulates sleep and metabolism, and lack of vitamin D causes impairment in your brain stem’s ability to produce normal sleep. 

She’s treated more than 7,000 patients with her innovative “sleep repair” approach and has published scientific papers on her theories. Many of her patients use fitness trackers that track sleep, such as Fitbit or the Oura ring, both of which can measure slow-wave deep sleep, one of the sleep phases during which your body is paralyzed.

She explains that the only time we are paralyzed is during restorative deep sleep, slow-wave sleep or REM sleep. “As far as I can tell, the movement measurements used in most of those tracking devices are pretty accurate,” she says.

At the very least, using a wearable fitness tracker at night may help you gain more insight into your sleep patterns, so you can make adjustments, if needed, to optimize your nightly rest. 

7. Vitamin D and Heart Health

a. Customized Vitamin D Supplementation Can Improve Cardiovascular Health

A study published in the journal Engineering (2024) shows implications for personalized therapeutic strategies targeting cardiovascular diseases and associated risks through vitamin D supplementation. The comprehensive review analyzed 99 randomized controlled trials involving 17,656 participants.

The recommended daily amount of vitamin D is 400 international units (IU) for children up to 12 months old, 600 IU for those ages 1 to 70 years, and 800 IU for those older than age 70. However, researchers found that vitamin D supplementation, with a median dose of 3,320 IU daily, correlated with favorable changes in various cardiometabolic risk factors.

b. Study finds taking higher-than-recommended doses of vitamin D reduce risk of atrial fibrillation

FIND (FINnish Vitamin D Trial) is the first randomized controlled trial to observe that vitamin D supplementation reduces the risk of atrial fibrillation in generally healthy men and women. Previous research is limited to only two randomized trials, which did not observe an effect when using doses of 10 micrograms (400 IU) or 50 micrograms (2000 IU) per day. Further confirmation of the present results from the FIND study is therefore needed before doses of vitamin D that significantly exceed current recommendations can be recommended for preventing atrial fibrillation.

The study was published in the American Heart Journal (2023).

K. How Much Vitamin D Can You Make and When?

Our skin pigmentations are linked to ancestral latitudinal proximities that optimized our ancestors' skin for sun exposure. The further from the equator our ancestors lived, the lighter their skin, allowing them to biologically maximize the limited availability of the sun, and UV light specifically.

Remember: Your body produces vitamin D through exposure to UVB light. For those living in northern latitudes, this may only be an option for a few short months each year. As a general rule, you have to live below 22 degrees' latitude if you want to produce any vitamin D at all during the winter. 

L. Vitamin D Needs Are Underestimated by a Factor of 10

Please remember that sun exposure is the ideal way to optimize your vitamin D status. Not only does sun exposure on enough of your skin increase vitamin D, but it also structures the water in your cells, metabolizes vitamin A so it can improve your immune function, increases nitric oxide, and most importantly will increase the vitally important antioxidant melatonin, in your mitochondria to reduce oxidative stress and preserve your cellular energy production systems.

It is imperative that you do whatever it takes to work up to one hour of sun exposure every day. If you don't live in an area where this is possible, I strongly encourage you to use this as an excuse to move. Yes, if you value your health, it is that important. Florida is a great option for many as not only is it the sunshine state but it is the state most committed to resisting tyranny.

If you do choose to supplement with vitamin D, understand it is a far inferior option. You will also need to use the correct dose. 

One reason why the public has been misled on the issue of dosage stems from a simple mathematical error that has never been corrected. As pointed out in a 2014 paper, the IOM actually underestimates the need by a factor of 10 due to a simple mathematical error. If this error in calculation were to be corrected, the official IOM recommendation would actually be 6,000 IUs a day, not 600 IUs.

According to data published in the Archives of Internal Medicine, 75% of American adults and teens are deficient in vitamin D, based on a sufficiency level of 30 ng/mL. If the sufficiency cutoff were to be moved to 40 or 60 ng/mL, deficiency rates in the U.S. would likely be in the high 90% bracket.

Even with a sufficiency level of 30 ng/mL, 97% of African-Americans and 90% of Mexican-Americans are deficient in this crucial nutrient, which places them at increased risk of chronic disease. 

Update: 2024 Study Suggests Tripling Recommended Amount of Vitamin D

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