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A little sunshine is good for the soul. As a natural source of vitamin D, it’s also good for your health. But it’s likely not enough, which is where the best vitamin D supplement can help. “For many people, vitamin D supplementation is not only beneficial but essential,” explains registered dietician and wellness advisor for The Lanby, Taylor Fazio, MS, RD, SPN. “Vitamin D deficiency is one of the most common nutrient insufficiencies worldwide.” Studies suggest that almost 40% of adults suffer from insufficient vitamin D levels—with deficiency rates even higher in certain groups. “Limited sun exposure, darker skin tone, northern latitudes, and low dietary intake of vitamin D-rich foods like eggs, salmon, and mushrooms, can all contribute to insufficient vitamin D levels,” says nutritionist Mia Rigden, MS.
Vogue’s Favorite Vitamin D Supplements:
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But why should you care about vitamin D in the first place? “Vitamin D is a fat-soluble vitamin (that functions more like a hormone in the body) found in foods and produced endogenously when ultraviolet rays from the sun reach the skin,” explains Samantha Dieras, RN, DCN, director of ambulatory nutrition services at Mount Sinai Hospital. “It regulates calcium and phosphorus absorption, making it crucial for bone health, supports immune resilience, muscle health, and plays a role in mood regulation, metabolic health, and balancing inflammation, too.”
However, balance is especially crucial when it comes to vitamin D—too much can lead to vitamin D toxicity and too little can lead to fatigue, muscle pain, and weakness in general. “More isn’t more,” says Rigden. “Get your levels checked by a professional and take an appropriate dose from there.” Below, we spoke to three experts about everything you need to know about vitamin D, including how to choose the best vitamin D supplement for you:
In This Story
- What is the most effective vitamin D to take?
- Which form of vitamin D is best absorbed?
- What are the benefits of vitamin D?
- What to Look for in a Vitamin D Supplement
- When to Take Vitamin D Supplements
- Meet The Experts
Best Overall: Thorne Vitamin D + K2
- Why We Love It: Thorne’s liquid formula combines vitamin D3, vitamin K2, and MCT oil (medium chain triglyceride oil)—three key components for optimal absorption. “Vitamin D3, also known as cholecalciferol, is what is produced from the sun s contact with skin,” says Dieras. “Studies have also shown it is more efficiently absorbed in supplement form.” Two drops deliver 1,000 IU of vitamin D3 and it has a self-dispensing top which makes it incredibly easy to ensure you’re getting the proper dose—essential for vitamin D as too much of the vitamin can be harmful. “For most people, daily dosing is preferred since it better reflects how the body is naturally exposed to and uses vitamin D,” says Fazio. “However, unlike water-soluble vitamins that are excreted when taken in excess, vitamin D is fat soluble and stored in the body, which means both deficiency and excess are possible.”
- Form: Liquid
- Type: Vitamin D3
- Dose: 2 drops
Best Vegan Vitamin D Supplement: Hum Nutrition Here Comes The Sun
- Why We Love It: Hum Nutrition’s softgel delivers 2,000 IU of vitamin D3, the same form that’s made from the body’s exposure to safe amounts of sunshine. Plus, the D3 is sourced from lichen, a symbiotic organism made of fungi and algae, which offers a rare vegan and vegetarian-friendly form of D3. The tiny capsule also is made with organic extra virgin olive oil—a key ingredient Fazio recommends for smooth, easy absorption. “Vitamin D3 in liquid or softgel form, suspended in a fat such as MCT or olive oil, is best absorbed because vitamin D is fat soluble,” says Fazio. “Taking it with a meal that includes healthy fats—think avocados, salmon, almonds, and olives—further boosts absorption.”
- Form: Softgel
- Type: Vitamin D3
- Dose: 2 capsules
Best High Dose Vitamin D Supplement: Pure Encapsulations Vitamin D3 K2
- Why We Love It: As most people are deficient in vitamin D, it’s essential to check your levels with a professional to find your adequate dose. “If you’re not deficient, 1,000-2,000 IU a day is usually sufficient to maintain vitamin D levels,” says Ridgen. “Symptoms of deficiency can be subtle but may include fatigue, frequent illness, muscle weakness, and bone pain.” However, your provider may suggest up to 4,000 IU if you’re having a difficult time getting your vitamin D level to a normal range. “For cases of severe deficiency, we often recommend a short course of higher-dose vitamin D3, often taken once weekly for several weeks, to restore levels more quickly,” explains Fazio. You’ll find 4,000 IU of vitamin D3 and 100 mcg of vitamin K2 in this clean capsule. What you won’t find? Common allergens, artificial flavors, filler ingredients, or GMOs.
- Form: Capsule
- Type: Vitamin D3
- Dose: 1 capsule
Best Daily Vitamin D Supplement: Ritual Multivitamin
- Why We Love It: Ritual continues to make some of our go-to supplements—they’re rigorously tested for safety and efficacy across the board. And this daily multivitamin delivers comprehensive help in a delayed release capsule for optimal absorption. It’s made with some of the top minerals and vitamins you need for overall balance: vitamin B12, omega-3 fatty acids, iron, vitamin E, and 2,000 IU of vitamin D3. It also contains magnesium and vitamin K2, both of which help supercharge the vitamin D. “Magnesium increases vitamin D absorption and activation,” explains Dieras. “And vitamin K2 paired with vitamin D helps the body to transport the vitamin D to bones and teeth, which promotes bone and heart health.”
- Form: Capsule
- Type: Vitamin D2
- Dose: 2 capsules
Best Gummy Vitamin D Supplement: Nordic Naturals Vitamin D3 Gummies
- Why We Love It: For those who can’t bear to add another capsule to their regimen or hate the consistency of liquids, these delicious bite-sized gummies are the perfect pick. It’s easy to take consistently—there’s an ideal dose of 1,000 IU of vitamin D3 in one gummy—which is essential in order to see results when taking vitamins or supplements. “A daily supplement of at least 1,000 IUs (or more if you have suboptimal levels) can help support your vitamin D levels,” says Rigden. “When evaluating blood work, I love to see vitamin D levels at 50 or above.” A professionally-administered blood test is the only real way to know your vitamin D levels—which is important in order to tailor dosing appropriately.
- Form: Gummy
- Type: Vitamin D3
- Dose: 1 gummy
Best Vitamin D Supplement with Olive Oil: NOW Vitamin D3
- Why We Love It: No frills or fancy ingredient blends, this quality softgel delivers exactly what it says: 2,000 IU of vitamin D3 suspended in extra virgin olive oil. They’re small, smooth, and easy to swallow (no horse pills, here!) with no weird aftertaste or lingering flavor. “Look for a form of vitamin D that’s oil-based (softgel or liquid) for better absorption, and opt for brands that do third-party testing for purity and potency,” says Ridgen. According to NOW, they conduct 31,000 quality tests each month, and they boast both an ISO/IEC accreditation for their lab testing and an Intertek GMP Certification, which means every step in the manufacturing process, from the laboratory to the testing methods, has been screened for stability, potency, and quality formulation.
- Form: Softgel
- Type: Vitamin D3
- Dose: 1 softgel
Best Vitamin D Supplement With K2: Needed. Vitamin D3 K2
- Why We Love It: It s hard to talk about vitamin D without also talking about vitamin K2. Vitamin K2 is a vitamin involved in bone health, cardiovascular health, and blood clotting, but it is also a key pairing for vitamin D. “Vitamin D3 paired with vitamin K2 is ideal,” explains Rigden. “They work together—vitamin D helps your body absorb calcium, while vitamin K2 helps direct that calcium into your bones rather than soft tissues.” This supplement was created with every perinatal stage in mind—preconception, pregnancy, postpartum, and beyond—with a helpful cheat sheet for adequate dosing based on what stage you’re in, making it easy to tailor to your individual needs.
- Form: Capsule
- Type: Vitamin D3
- Dose: 1 capsule
What is the most effective vitamin D to take?
There are two main types of vitamin D: vitamin D3 (cholecalciferol) and vitamin D2 (ergocalciferol). “The most effective and bioavailable form of vitamin D is vitamin D3, which is the same type your body produces from sunlight,” says Dieras. “It’s better absorbed than D2, which is typically found in plant sources.” However, it’s important to start with professional guidance and a blood test before starting any course of vitamin D supplementation. “Even with the right supplement, personalization matters,” says Fazio. “Your needs depend on baseline vitamin D status, lifestyle, and genetics.”
Which form of vitamin D is best absorbed?
When it comes to any supplement, how your body absorbs and processes it is essential to make sure you’re actually benefitting from the supplementation. “Vitamin D3 in liquid or softgel form, suspended in a fat such as MCT or olive oil, is best absorbed because vitamin D is fat soluble,” says Fazio. “Taking it with a meal that includes healthy fats further enhances absorption.”
What are the benefits of vitamin D?
There are many benefits to getting adequate vitamin D: “Strong bones and teeth, improved calcium and phosphorus absorption, immune system support, and more,” says Ridgen. “It can also contribute to better muscle function and reduced fall risk in older adults, and has potential benefits for mood and inflammation regulation.”
What to Look for in a Vitamin D Supplement
There’s a few indicators that contribute to high-quality vitamin D supplements, including transparency, purity, freshness, form, and dosage.
Vitamin D3 (cholecalciferol) rather than D2 (ergocalciferol) is recommended when it comes to vitamin D supplementation. “Vitamin D3 is the most effective and bioavailable form,” says Fazio. “For most people, daily dosing is preferred since it better reflects how the body is naturally exposed to and uses vitamin D.” Fazio, Rigden, and Dieras also suggest a formula with vitamin K2 or magnesium as well. “Vitamin D3 works synergistically with vitamin K2 and magnesium for bone and cardiovascular health,” says Rigden.
More isn’t necessarily more when it comes to vitamin D. “Unlike water-soluble vitamins that are excreted when taken in excess, vitamin D is fat soluble and stored in the body, which means both deficiency and excess are possible,” explains Fazio. “The ideal dose depends on your blood levels and personal needs so lab testing is the best way to determine how much you require.”
Experts agree—a blood test is the only reliable way to know if you’re getting enough vitamin D. “This will tell you if you are in need of supplementation or conversely if you are supplementing too much,” says Dieras. Too much, it turns out, can have negative effects on the body. “Vitamin D toxicity can present as constipation, decreased appetite, dehydration, fatigue, confusion, frequent urination, irritability, muscle weakness, and/or vomiting,” adds Dieras.
If you’re not deficient 1,000-2,000 IU a day is sufficient to boost levels but the exact dosage should be talked through with your healthcare provider. In case of severe deficiency, a healthcare professional may recommend a higher dose. And, as always, it’s crucial to work with a professional healthcare provider when adding vitamin D supplements to your routine. “Certain medications (like corticosteroids, weight-loss drugs, and anticonvulsants) can interfere with vitamin D metabolism,” says Ridgen. “And very high doses can interact with calcium and increase risk of kidney stones, so balance is important.”
If your body can’t absorb the supplement you’re taking properly, you’re not benefitting from the nutrients, so form matters. “Different forms of supplements are absorbed differently,” says Dieras. “For example, liposomal vitamins have a higher absorption rate than regular vitamins due to the liposomes in which they are delivered.” Again, for vitamin D, look for an oil-based capsule or liquid form for best absorption.
Check for third-party testing and certifications to ensure clean, safe, high-quality supplements. “As with any supplements, third-party testing for purity and potency is essential,” says Dieras. “It ensures that what the manufacturer states is in the supplement is what you are actually receiving.” The supplement industry is widely unregulated so third-party testing is a first line of defense to evaluate what you’re putting in your body. Some certifications to look for? Clean Label Project Certified tests for purity and heavy metals, Non-GMO Project Verified ensures products don’t contain GMOs, NSF (National Sanitation Foundation) tests against contaminants, and USP (United States Pharmacopeia) ensures ingredients produced, procured, and used are of sufficient purity and quality for consumption.
When to Take Vitamin D Supplements
Fazio, Ridgen, and Dieras all agree—taking a vitamin D supplement with a meal that contains healthy fats is ideal for absorption. “I recommend taking it in the morning or at lunch as some people report that it disrupts sleep when taken at night,” says Rigden. “Although it isn’t a universal effect.”
Meet The Experts
- Samantha Dieras, DCN, RN, is a registered dietitian and director of ambulatory nutrition services at Mount Sinai Hospital.
- Mia Rigden, MS, CNS, is a Los Angeles-based nutritionist, chef, and author.
- Taylor Fazio, MS, RD, SPN is a New York–based registered dietician and wellness advisor for The Lanby.