9 Best Organic Vitamin D3 Supplements 2025
Vitamin D3 (cholecalciferol) is essential for bone health, immune function, and mood regulation.
However, not all supplements are created equal—many contain synthetic additives or low-quality ingredients.
However, not all supplements are created equal—many contain synthetic additives or low-quality ingredients.
If you're looking for a clean, organic, and highly absorbable vitamin D3 supplement, this guide will help you choose the best one.
Why Choose Organic Vitamin D3?
Conventional vitamin D3 supplements are often derived from lanolin (sheep’s wool) and may contain unwanted additives. Organic vitamin D3 offers:
- Cleaner sourcing (lichen-derived for vegans, organic alcohol-free liquid forms)
- Better absorption (paired with organic oils like coconut or olive oil)
- No artificial fillers (non-GMO, gluten-free, and free from synthetic additives)
How to Choose the Best Organic Vitamin D3 Supplement
When shopping, consider..- Source: Lichen-derived (vegan) or organic lanolin (for non-vegans).
- Form: Liquid or softgels with organic oils for better absorption.
- Dosage: 1,000–5,000 IU is common; higher doses should be monitored by a doctor.
- Third-Party Testing: Look for NSF, USP, or Informed Choice certification.
Best Organic Vitamin D3 Supplements 2025
1. Bronson Organic Vitamin D3
- $10 for 360 tablets
- 5,000 IU Vitamin D3
- Gluten Free, Soy Free, Wheat Free And Nut Free
- USDA Organic
Bronson Organic Vitamin D3 Ingredients
Vitamin D3 (as Cholecalciferol). Other ingredients: Organic corn maltodextrin, organic potato starch, organic corn syrup solids, organic gum acacia, organic rice bran, organic tapioca maltodextrin, organic sunflower lecithin, organic palm oil, organic guar gum.
Ratings
4.7 / 5 - More than 6000 ratings on Amazon
Bronson Organic Vitamin D3 Reviews
Customers find this vitamin D supplement to be of good quality, with high potency and effectiveness. The supplement is easy to swallow, with one customer noting it can be taken without water, and they appreciate its small size and value for money.
The organic content receives mixed reviews, with some customers praising the organic corn maltodextrin while others express concerns about the ingredients.
It's an amazing quantity for the price, the ingredients are identifiable, and if you happen to not take this with water, there's a mildly sweet taste about the product which makes it a little more palatable before swallowing it. And like an idiot, I did accidentally crunch down on one... and it was fine! Highly recommended!
2. New Chapter Bone Strength - Organic Vitamin D3, K2, Calcium, Magnesium Supplement
- $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.
3. Mama Bear Organic Kids Vitamin D3 Gummies - Organic Vitamin D3 Gummies for Kids
- $10.60 for 80 gummies
- 1,000 IU Vitamin D3
- Strawberry, lemon and orange flavours
- Non-GMO, vegetarian, and gluten-free
- Exposure to heat or sunlight may lead to melting/damage of product
Mama Bear Organic Kids Vitamin D3 Gummies Ingredients
Vitamin D (as Cholecalciferol), Organic Tapioca Syrup, Organic Cane Sugar, Organic Lemon Juice Concentrate, Pectin, Organic Flavors, Colors Added (Organic Black Carrot Juice Concentrate, Organic Turmeric, Organic Annatto), Sodium Citrate, Organic Sunflower Oil, Organic Carnauba Wax.
Ratings
4.7 / 5 - More than 5000 ratings on Amazon
Mama Bear Organic Kids Vitamin D3 Gummies Reviews
Customers find these vitamin D gummies tasty with three flavor options, not too sweet, and appreciate their effectiveness and value for money. The gummies are easy to use, with one customer noting the whole family takes them without fuss, and customers like their soft texture and non-sticky nature.
While some customers consider them healthy and organic, others find them gross, and customers report poor quality control.
These organic kids’ vitamin D gummies are fantastic! They are easy to use and for kids to take, and the size of the gummies is perfect, even for little mouths. My kids love the taste, which makes getting their daily dose of vitamin D so simple.
The vitamin content is great, with over 100% of the daily recommendation for vitamin D, ensuring my kids stay healthy and energized. I also appreciate the quality, as these gummies have minimal added ingredients—just what’s needed and nothing extra.
The value for money is excellent, especially for a product this clean and effective. They’re particularly important during the winter season when kids need extra support for their energy levels and immune health. Highly recommend these for any parent looking to boost their kids’ wellness!
4. Nusava Organic Vitamin D3 K2 Drops with MCT Oil, Omega 3 - Organic Vitamin D3 Liquid
- $27 for 30 servings x 2 bottles (total 60 servings). Each bottle is 30ml.
- 5000IU of Vitamin D3, 120 mcg of Vitamin K, 250mg of Omega 3, MCT oil, flaxseed oil, and olive oil
- No Fillers, Made in USA, USDA Organic, Non-GMO Vitamin D3
- Unflavored. Also comes in Vanilla and Strawberry flavours.
Ratings
4.4 / 5 - More than 12,000 ratings on Amazon
Nusava Organic Vitamin D3 K2 Drops Reviews
Customers find the vitamin drops effective and easy to use, particularly appreciating their quick absorption compared to pill form. The product provides important health benefits, with one customer noting it's more effective than pill form, and customers report improved energy levels and bone strength.The taste receives mixed feedback, with some finding it acceptable while others report a very rancid taste, and the oil content draws criticism for being too oily.
I want to say I just started trying this and so far it seems to be working like a charm
love the taste you can put it under your tongue for about 30 seconds or 10 and then swallow read the directions and do it like they say for you to do it. but you can also put it in any beverage coffee whatever but make sure you shake the bottle each and every time before you take the dripper out and use one drop into the beverage of your choice or food or under your tongue please
Don't go any further in dripping more in you this is so concentrated of all the different things that they have in it one drop is definitely all you need it's safe and effective and also cost-effective. One drop really it does the trick but keep it up on your regular routine when you're getting ready like brushing your teeth a showering and such you just put a drop in a glass of water and swallow that easy that simple or just place it under your tongue
All right so far this is doing the trick I got two different kinds I got mocha and also pineapple and they both seem to work magnificently Hope this review helps you decide on if you want to buy this or not... I bought two different kinds with four bottles
5. Pure TheraPro Rx Vegan D3 + K2 - Liposomal Vegan Vitamin D3 & K2 Liquid
- $25.20 for 90 servings (5 drops per serving)
- 5,000 IU Vitamin D3, 600mcg Vitamin K2 (500mcg MK4 + 100mcg MK7)
- Liposomal liquid Vitamin D3 + K7
- Paleo, Vegetarian, Gluten Free, Vegan, Plant Based
- Lab-tested for quality and purity. No fillers, excipients, or flow agents.
- No gluten, wheat, yeast, animal or dairy products, artificial preservatives, sweeteners, or colors.
Pure TheraPro Rx Liposomal Vegan D3 + K2 Ingredients
Liposomal Vitamin D3 (as Vegan Cholecalciferol), Liposomal Vitamin K2 as MK-4 (Menatetrenone) and MK-7 (MenaQ7 as Menaquinone-7).
Other Ingredients: Organic Medium Chain Triglycerides (MCT's from 100% Organic Coconut Oil), Phospholipid Complex (Non-GMO Sunflower Lecithin).
DOES NOT CONTAIN: Wheat, gluten, yeast, soy protein, animal or dairy products, fish, shellfish, peanuts, egg, artificial colors, artificial sweeteners, or artificial preservatives.
Ratings
4.5 / 5 - More than 5000 ratings on Amazon
Pure TheraPro Rx Liposomal Vegan D3 + K2 Reviews
Customers find this vitamin supplement effective and appreciate its light sunflower taste and aroma. The product receives positive feedback for its ease of use, with one customer noting it's simple to use with the eye dropper, and for its complete vitamin D3+K2 formula with proper K2 content.
Customers praise its organic ingredients, high absorption properties, and ability to easily control dosages. While some customers consider it reasonably priced, others feel it's overpriced.
This stuff really helps! Not easy to find a good vegan vitamin D. Finally found a professional kind from lichen that is micellized, tastes great, and doesn't bother my stomach!
I can easily take it with a meal. Add 5 drops to your food, spoon, or in your mouth. Ideal if taken with another fat, but this does contain MCTs from coconut oil and cold-pressed castor bean oil that helps absorption as Vitamin D is fat soluble.
Other brands I've tried, the MCT has bothered and upset my stomach a lot, but not this one! Woohoo! I previously tried MRM's vit D & K2 too but unfortunately, it just didn't work for me. Lab numbers weren't improving nor did I feel any different.
With Pure TheraPro Rx, I feel a difference in sleep quality, mood, immunity, etc. I'm happy with it and will get my lab numbers checked soon after taking at least 3 months. Oh and this contains vitamin K2 from chickpeas as well which is nice to have the 2 together. Thank you!
6. Garden Of Life Organic Chewable Vitamin D3 - Best Chewable Vitamin D3
- $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).
- $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.
Ratings4.5 / 5 - More than 4000 ratings on Amazon
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.
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)
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.
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)
7. Why Not Natural Organic Vitamin D3 K2 Liquid Drops
- $20 for 120 servings (60ml bottle)
- 5,000 IU Vitamin D3, 100 mcg Vitamin K2
- Peppermint flavour
- Vegetarian, USDA organic, keto-friendly, non-GMO, gluten-free
- Tested for purity & potency
Why Not Natural Organic Vitamin D3 K2 Liquid Ingredients
Vitamin D3 and K2, Organic MCT oil from coconut
Ratings
4.6 / 5 - More than 800 ratings on Amazon
Why Not Natural Organic Vitamin D3 K2 Liquid Reviews
Customers find the vitamin D3 K2 supplement effective and easy to use with its dropper applicator, noting it's pleasant to taste with a hint of peppermint flavor.
Moreover, the product receives positive feedback for its absorption, with one customer mentioning it's faster absorbing than pills, while another notes it's mixed with oil for better bioavailability. Additionally, customers report increased energy levels and improved immune system function.
However, some customers experience stomach issues, including nausea and skin swelling.
I love this product, so easy to take and good minty flavor. I'm in my 40s and had been loosing a lot of hair for months, I started taking half a dropper every morning and literally that same week I noticed a significant reduction in hair loss when I washed it and have continued to have less hair loss. Amazing product!!
8. Natures Plus Source of Life Garden Organic Vitamin D3
- $15.50 for 60 vegan capsules
- 2,500 IU Vitamin D3 per capsule
- Vitamin D3 derived from Certified Organic Food Algae
- Organic whole food base is made of fruits, vegetables, green foods, mushrooms, and algae.
- Vegan, vegetarian, hypoallergenic, gluten-free, certified NON-GMO
Natures Plus Source of Life Garden Organic Vitamin D3 Ingredients
Vitamin D [as cholecalciferol (pure D3, from Certified Organic Food Algae)], Certified Organic Mushroom Blend [Oyster Mushroom (Pleurotus ostreatus, Pleurotus eryngii, Pleurotus nebrodensis), Wood Ear Mushroom (Auricularia auricula), Cordysim™ (Bionectria ochroleuca), Maitake (Grifola frondosa), Shiitake (Lentinula edodes), Lion's Mane (Hericium erinaceus)]
Other ingredients: Certified Organic Whole Food Blend [Rice Maltodextrin, Brown Rice Syrup Solids, Rice Protein, Cayenne Pepper, Garlic, Ginger Root, Lemon Peel, Turmeric Root, Cauliflower Sprout, Kale Sprout, Broccoli Sprout, Carrot Juice, Parsley, Spinach, Tomato Juice, Spirulina, Chlorella, Blueberry, Acerola Extract, Beet Juice, Maitake Mushroom Mycelia, Shiitake Mushroom Mycelia, Cordyceps Mushroom Mycelia (Cordyceps sinensis), Bilberry, Broccoli, Cauliflower, Kale], Capsule [Pullulan Prebiotic Polysaccharides (from Aureobasidium pullulans)]
Ratings
4.8 / 5 - More than 700 ratings on Amazon
Natures Plus Source of Life Garden Organic Vitamin D3 Reviews
Customers appreciate this vegan vitamin D3 supplement, noting it's completely food-derived and works better than traditional forms. The product effectively raises D levels and provides energy, while being easy to swallow and causing no stomach discomfort. Customers find it good value for money and like its taste.
I bought this supplement for the winter months because I usually get a little blue around this time of year. I am a vegan, I eat super healthy and I exercise, but lately I've still been a little lethargic, finding it difficult to focus or be motivated.
I don't know for certain if this is the D3, or a placebo effect, but I've only taken this for the past two days, and I feel hyper-focused. I focus for long periods of time, and have the energy to get up and do stuff. It is great. Still, I feel like the dosage might be a little high for me, and I will probably cut down to one pill a day.
I LOVE LOVE LOVE this product so far. Natural organic ingredients. It kind of feels like an adderall without the crash, negative side effects, and synthetic chemicals.
9. MaryRuth Organics Vegan Vitamin D3 Spray
- $19 for 30 servings (8 sprays per serving, 30ml bottle)
- 800 IU Vitamin D for 8 sprays
- Made from non-GMO, vegan lichen, and has the subtle taste of olive oil
- USDA Organic, Non-GMO, Vegan, Dairy Free, Gluten Free, Nut Free, Soy Free, Sugar Free
- Made in a GMP Facility. Clean Label Project Certified. B Corp Certified.
Shake well before use. Once daily, take directly by mouth.
- Infants (6-12 Months) take up to 4 sprays (10 mcg)
- Children (1-13 Years): take up to 6 sprays (15 mcg)
- Adults (14+ Years): take up to 8 sprays (20 mcg)
- Pregnant/Lactating: take up to 6 sprays (15 mcg)
Other Mary Ruths Vitamin D3 Supplements
MaryRuth Organics Vitamin D3 Spray Ingredients
Organic Medium Chain Triglycerides (from Coconut Oil) and Organic Olive Oil.
Ratings
4.5 / 5 - More than 1400 ratings on Amazon
MaryRuth Organics Vitamin D3 Spray Reviews
Customers appreciate this vitamin D supplement for its wholesome plant-based formula, organic ingredients, and ease of use, particularly noting it's ideal for the entire family. The product offers good value, and customers like that it can be sprayed directly into the mouth.
However, the taste receives mixed feedback, with some finding it tasteless while others say it's terrible. Moreover, the spray effectiveness and oil content are concerns, with several customers reporting issues with the spray mechanism and describing the product as oily.
I wanted a better way to absorb Vitamin D. I'm not outside as much as I need to be. Taking pills or chewable didn't seem to be doing the job. I tried the liquid after reading reviews of Mary Ruth's and knowing that liquid is better/faster absorbed. The pills have to be liquified by your stomach, so this jumps that step and it can't be destroyed by stomach acid.
The tast isn't so great ( not horrible), but that is overcome by the sprayer attachment. You can easily spray it on the back of your tongue or into your throat where you don't really taste it. It will be absorbed from there too. The spayer also has a cap to keep it clean.
Overall, I'm pleased with the liquid D and plan to keep using it.
FAQ
1. Can I Get Enough Vitamin D from Sunlight?
It depends on location, skin tone, and sun exposure. Many people still need supplements, especially in winter.
2. Is Vegan Vitamin D3 as Effective as Animal-derived D3?
Yes, lichen-derived D3 is just as bioavailable.3. What is Vitamin D Good For?
a. 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.
b. 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.
c. 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.
d. 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.
e. Cognitive Health
Research suggests that vitamin D might play a role in cognitive health, with lower levels being associated with cognitive decline.
f. Inherited Disorders
Vitamin D supplements are often used to treat certain inherited disorders resulting from an inability to absorb or process this nutrient.
g. Multiple Sclerosis (MS)
Some research indicates that long-term vitamin D supplementation might reduce the risk of developing MS.
h. Psoriasis
Topical application of preparations containing vitamin D, or compounds similar to it, can sometimes alleviate the symptoms of plaque-type psoriasis.
4. 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.
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.
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.
5. 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.
6. 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).
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).
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).
7. Types of Vitamin D
There are two primary dietary forms of vitamin D, each with unique sources and benefits:
a. 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.
b. 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.
c. Vitamin D3 vs D2: What's the Difference?
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.
e. 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 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.
8. 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.
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