How to Pick the Right Vitamin D Supplement for You (2024)

These tablets provide 1,000 IU of D3 — which is a good general dose for most people, says Sassos. You can take more if advised by your doctor, but a 1,000 IU tablet lets you take the supplement daily without worrying about consuming too much vitamin D. The manufacturer claims the product has been tested for over 125 substances and is free of gluten, soy and dairy.

Along with the vitamin D in this tablet, you'll also get a complimentary dose of a nourishing food-and-herb blend, which consists of ingredients including broccoli, carrot, beetroot and parsley leaf. We appreciate that you can take these tablets on an empty stomach and that the product is Non-GMO Project Verified. However, some online customer reviews note the smell could be better, a common complaint with many supplements.

For less than $15, you get 600 softgel vitamin D3 supplements that contain 2,000 IU of D3 and are United States Pharmacopeia (USP) verified, meaning it has passed rigorous testing to ensure the quality and purity of the product.

You won't have to worry about rushing to the store for a refill any time soon since there are a high number of servings per container. It's also a great option for a family with multiple members who have been advised by their healthcare provider to take vitamin D. However, the container is large, so storing it may be more difficult.

With over 6,700 five-star online reviews, customers are quite satisfied with this supplement. Consumers appreciate the large container size and low cost per serving, and note that the size of the supplement itself is easy to swallow. Overall, it's a quality option that's ideal if you are shopping on a budget.

Sassos likes that Nature Made supplements are rigorously tested by USP and come in a variety of doses and formulations. Reviewers say the softgels are small and much easier to swallow than larger, chalky tablets, and they consistently praise them for being a good value.

These softgels are also free of artificial flavors and colors, and come in a variety of sizes, so consumers have numerous options for how much to keep on hand for themselves and their family.

For some people, chewing or swallowing a pill is unappealing, and they may also want to avoid the added sugars of a gummy (not to mention the sticky chewiness!). That's where liquid drops come in. You can drop this right into your mouth, or mix it into food or your favorite morning beverage. You can even lick it off a spoon, if that works best for you.

A single dose of this supplement contains 1000 IU—if your doctor recommends you take more, it's easy enough to up your dose drop by drop. The only ingredients are D3 and fractionated coconut oil, and the brand is tested by NSF. Reviewers say there is no taste or odor, and the drops are easy to take.

Vegans have a dilemma when it comes to vitamin D: Eating a plant-based diet that avoids D-heavy foods such as dairy, fish and eggs means you may be more likely to have a vitamin D deficiency. But the problem is most vitamin D supplements contain lanolin and/or gelatin, which come from animals, so finding a vegan sunshine supplement can be extra hard. This option from Gnarly is made of strictly vegan ingredients, including lichen, which provides cholecalciferol, which they say is the most biologically active form of vitamin D.

The other ingredients are cellulose (also derived from plants) and water for the capsules, plus rice bran. Sassos is a fan of this brand, which is geared toward athletes, but can be enjoyed by anyone. The capsules are also free of gluten, soy and artificial sweeteners. Though this specific product is not third-party tested, Sassos points out that other Gnarly products do go through NSF testing and the company has high internal quality control standards.

These supplements have the name Happy on the jar, and it's no wonder — eating the fruity, colorful gummy worms will bring about a reverie of blissful childhood days munching on candy in front of the TV. But despite the kiddie vibe, these are a very grown-up source of vitamin D, with 1000 IU per squirmy worm. The secret ingredient that puts the "Happy" in the name is saffron extract, which some research suggests may help boost mood.

In any case, these are a solid option for anyone who would rather get a burst of chewy flavor than swallow down pills or capsules. They are a little pricier than most pills, but they are also available in a larger, 90-count pack.

Thorne makes a variety of different doses of high-quality vitamin D, including 1,000 IU of D3 all the way up to 10,000 IU, an incredibly high dose that is prescribed for individuals with severe deficiency. But their 5,000 IU Vitamin D3 is NSF Certified for Sport, meaning that what is on the label is in the package and that the product does not contain unsafe levels of contaminants, prohibited substances or masking agents.

This choice is ideal for athletes with a vitamin D deficiency. But keep in mind that 5,000 IU is a substantial dose, so be sure to check with your healthcare provider before taking it. The supplement has an almost perfect rating of 4.8 stars on Amazon, and numerous online customer reviews say how easy these pills are to swallow.

This complex from Life Extension contains vitamin D3, vitamin K2, calcium, magnesium and boron. Vitamin D3 aids with the absorption of calcium from the digestive tract to the bloodstream while vitamin K2 helps transport calcium from the bloodstream to the bones. Minerals magnesium and boron also work to maintain healthy bones.

Online customer reviews appreciate that the product contains both vitamin D plus vitamins and minerals specifically for bone health, so you can get the best of both worlds in a single supplement (if advised by your doctor, of course). One downside, however, is that the manufacturer recommends four capsules to get a full serving of everything, including 1,000 IU of vitamin D.

Directions specify taking two capsules in the morning and two at night, each time with food. Dividing up the dosage makes taking these capsules more manageable, but four capsules per serving increases the cost per serving and can be tough to keep up with.

These vegetarian capsules are non-GMO verified and NSF-certified gluten-free. They contain an extensive fruit-and-vegetable blend (including organic beetroot, blackberry and Brussels sprouts) and a probiotic blend for an all-in-one solution. Each capsule has 2,000 IU, which is typically a higher dose of the sunshine vitamin, but if your doctor has recommended this dosage, then this is an excellent option.

Garden of Life is a popular brand backed by third-party testing, and we have included its products in other supplement round-ups including the best protein powders. One five-star online review says, "I love that the capsules are vegetarian, easy to swallow, small, and made by a brand that is trusted by many." And you can certainly opt for this supplement even if you don't follow a vegetarian diet.

Another great option for people who don't consume any animal products, HUM makes its vitamin D supplements from lichen, one of the few plant-based sources of vitamin D3, which checks all the right boxes for vegans.

You can read more about HUM's testing protocols as well as the brand's on-staff nutritionists on its website. Many Amazon reviewers like that the softgels are small, easy to swallow and don't have a flavor. HUM does recommend you take the supplement with food, and the cost per serving for this supplement is on the higher end.

One of our favorite multivitamins for women, this option designed for ages 18 to 49 contains 2,000 IU of lichen-based D3, which makes this supplement a great vegan option as well. It also contains folate, iron, B12, omega-3 DHA and K2. These vitamins are free of allergens and artificial colors and are verified by USP. Ritual also has extensive quality standards, including testing products for identity, purity, strength and composition.

One five-star review writes, "It made a big difference for me not having to buy so many different supplements to get what I needed and taking my handful of daily vitamins down to two capsules." That said, the cost per serving is rather high — in fact, this is the most expensive pick on our list. However, given the number of vitamins (including but not limited to vitamin D3) packed into this multi alongside the fact you can take it with or without food, we think it's a very good pick for those looking for a multivitamin with D3.

Certified organic and gluten-free, these D3 tablets contain 2,000 IU of vitamin D3 that the brand claims is fermented to help promote absorption as well as turmeric. This pick is also vegetarian and free from synthetic fillers, artificial colors and flavors. According to New Chapter's website, this supplement also meets strict requirements for heavy metals, pesticides and more.

One five-star online review writes on New Chapter's site, "It doesn't have a bad aftertaste and comes in a nice small pill." Swallowing tablets isn't always easy, so we appreciate the pill's size and lack of flavor. We also like that you can take this tablet anytime with or without food, making it super easy to swallow before or after a meal if you are running out the door and forgot to take your daily dose with breakfast. That being said, it is more expensive than many other supplements on this list.

Sassos loves that the squeeze bottle for these baby drops is easier to use than bottles from other brands and can be applied with just one hand, a necessity for busy parents. "One drop provides 400 IU and can be applied to mother's nipple or a pacifier, or even mixed with baby food or formula," she says.

There are no artificial flavors or colors and the supplement is NSF Certified to meet standards for quality, safety and label claims, as well as USDA-certified organic. Important note: The manufacturer recommends keeping the bottle out of heat or sunlight, as these conditions can damage the product.

With over 11,300 online customer reviews, this is a popular product among new moms. Multiple reviews comment on how simple it is to use. One five-star review says, "Love that these don’t have any extra preservatives dyes or ingredients and that you only need one drop vs. one milliliter of other brands. My baby has had no problems with the taste either." She does note, though, that it is hard to tell when the bottle is running low or empty.

In the Good Housekeeping Institute Nutrition Lab, our registered dietitians rigorously evaluate supplements based on nutritional expertise and third-party testing data.

When choosing the best vitamin D supplements, we considered dosage, serving size, price, servings per container and whether or not you can take the vitamin with or without food. We also looked at the form and size of the supplement and prioritized recommendations that have been tested for purity, potency and safety by a credible third-party organization.

The FDA is not authorized to approve dietary supplements for safety and effectiveness before they are sold to the public, which is why it's so important for you to research each supplement and speak with your doctor before purchasing.

If you are active and eat a well-balanced diet, you most likely get plenty of D: In fact, according to the National Institutes of Health, only about 5% of Americans have what is called a vitamin D deficiency — a serious medical condition that can lead to bone diseases such as rickets. But another 18% have “inadequate” amounts of vitamin D, which can contribute to other health issues.

Jerlyn Jones, RDN, a spokesperson of the Academy of Nutrition and Dietetics and owner of the Lifestyle Dietitian, explains that vitamin D helps muscles function and allows the brain and body to communicate through nerves. Vitamin D can even decrease the risks of depression, multiple sclerosis and autoimmune diseases such as rheumatoid arthritis, Whittingham points out.

The body gets vitamin D from exposing your skin to sunlight for as little as 15 to 20 minutes a few times a week, and eating food rich in vitamin D. However, very few foods naturally have the vitamin, says Jones. “The best sources are fatty fish such as salmon, tuna, trout, sardines and one tablespoon of cod liver oil. Beef liver, Swiss cheese and egg yolks also contain small amounts,” she explains.

If you eat a plant-based diet or just don’t like fish, it gets trickier. “Mushrooms are one of the few vegan sources of vitamin D and also the only vegetable source of the nutrient — if you eat a half cup a day of sliced white mushrooms, you’ll get about half your daily value,” Sassos explains. But if you aren't a fan of mushrooms, many cereals, juices, yogurts, breads and milks (both cow and plant-based) are fortified with vitamin D.

If you’re experiencing symptoms, such as fatigue, muscle weaknesses, aches, cramps or bone pain, it's a good idea to get tested, says Jones. Your doctor is the best person to tell you if you are low in vitamin D. In addition, the following groups may be at higher risk for vitamin D deficiency:

• People who are lactose intolerant or have a milk allergy
• People with dark skin tones
• Vegetarians and vegans
• Adults over age 65
• People with obesity; people who have undergone gastric bypass surgery
• People with limited sun exposure
• People with liver disease, cystic fibrosis, celiac disease, Crohn’s disease or ulcerative colitis

Vitamin D comes in two chemical forms, D2 and D3. Most supplements are made with D3, which is traditionally manufactured from lanolin, a waxy substance that comes from sheep’s wool. For vegans, there is also a plant-based version of D3 made from lichen. "Vitamin D3 cholecalciferol is the most absorbable and potent form," says Shanon Whittingham, RDN, founder of The Nourish Center. "Vitamin D2, also known as ergocalciferol, is typically plant-based and not as effective at raising vitamin D levels in the body," she adds.

As far as what formulation to take—pill, gummy, softgel, etc.—it's all about which type you will be most likely to take every day. If find it difficult to swallow pills, then gummies, chewables or a liquid option is the way to go. However, if you want to avoid added sugar and prefer not to taste your vitamins, then swallowing a tablet with some water and/or food may be a better option for you.

We prefer vitamins that you can take on an empty stomach or with food as it's great to have both options available.

As a deputy editor in the Hearst Health Newsroom, Marisa Cohen spends her days doing deep dives into health and wellness topics, covering every topic from head to toe (literally). She has spent more than 20 years interviewing top experts in their fields, reading through medical journals, and navigating information from reliable online sources to bring trustworthy advice to readers.

Stefani Sassos, M.S., R.D.N., C.S.O., C.D.N., is the director of the Good Housekeeping Institute Nutrition Lab where she handles all nutrition-related content, testing and evaluation. Stefani stays up to date on the latest research to provide evidence-based reporting on all things diet and nutrition, and also runs large-scale evaluations and analyses for products ranging from protein bars to supplements.

Elizabeth Berry is an updates editor in Good Housekeeping Institute, where she ensures all product content reflects accurate information and meets the Institute's editorial standards.