The 9 Best Vitamin D Supplements of 2024

Dubbed the “sunshine vitamin,” vitamin D got its nickname because our bodies can make D when exposed to UV rays. The vitamin is also unique in that it acts as a hormone in the body, playing an essential role in maintaining bone and immune health. While knowledge of vitamin D primarily centered around bone health in the past, research today shows that the hormone-like nutrient also regulates immune function, reduces inflammation and possibly plays a small role in blood glucose regulation as well as other body functions. The scope of these roles—and the fact that many of us may have less-than-adequate blood levels of vitamin D—have led to the nutrient becoming a top-selling dietary supplement.

To find high-quality vitamin D supplements, we researched what was commonly available in the market, interviewed four dietitian nutritionist experts for their recommendations and investigated the manufacturing practices behind the smaller list of supplements we culled. Below are our top vitamin D supplement choices.

Do I Need a Vitamin D Supplement?

Approximately 25% of Americans have blood levels signifying a vitamin D deficiency, and an additional 40% have vitamin D insufficiency (i.e., levels that don’t indicate a deficiency but are below adequate or ideal for health). This is partially attributed to the widespread presence of SPF in beauty products, lotions and makeup, which blocks UV rays to help prevent skin cancer. While this is a good thing for skin health and cancer prevention, blocking those rays also means lower production of vitamin D by the body. Lower levels may also be due to the fact that Americans spend 90% of their day indoors. Compounding this is that “there aren’t many food sources of vitamin D, and we need to eat a lot of them to meet our vitamin D needs,” says Charleston-based registered dietitian Lauren Manaker, M.S., RDN, LD. Statistically speaking, most Americans get only 30% of their vitamin D needs through food.

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Amazon

Form: D3 capsule | Vitamin D per serving: 1,000 IU (25 mcg) | Third-party tested: Yes | In-house tested: Yes | Price: $20 for 120 doses

What we like: It’s certified gluten-free, vegetarian, GMO-free, dairy, and soy-free, available in a range of dosage amounts and third-party tested by NSF.

What to know: You need to take it with a meal or snack.

“My go-to brand [for vitamin D] is always Pure Encapsulations,” says Jennifer Wood, M.S., RDN, a registered dietitian specializing in nutrition for older adults. While what’s in a dietary supplement is never guaranteed due to little FDA oversight, Pure Encapsulations appears to be one of the most solid brands in terms of purity, and its products are free from unnecessary additives and potential allergens. When taken daily, this dosage (1,000 IU) falls above the RDA but well below the daily max of 4,000 IU, making it a pretty safe bet for most. Some individuals may require higher daily intakes to correct deficiencies and maintain adequate vitamin D levels, so we like that this supplement also comes in dosages ranging from 400 to 10,000 IU. These capsules contain a powder form of vitamin D. To ensure proper absorption, you’ll want to take it with a meal or snack containing fat.

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Amazon

Form: D3 softgel | Vitamin D per serving: 1,000 IU (25 mcg) | Third-party tested: Yes | In-house tested: Yes | Price: $17 for 360 doses

What we like: It’s affordable, widely available at drugstores and groceries, mixed with a fat (extra-virgin olive oil) for better absorption, available in a range of dosage amounts and third-party tested by UL.

What to know: No antioxidants are added to aid in extending shelf life.

Hands down, this is your top bet if you want a lower-priced vitamin D supplement or one that you could pick up today at a local drugstore. The price breaks down to about five cents per dose—the lowest we found for any form of vitamin D supplement. We also like that the vitamin D in the softgel is mixed with a small amount of extra-virgin olive oil to promote absorption. If this dosage doesn’t meet your needs, the supplement is available in dosages up to 10,000 IU. This is one of the few liquid-based forms (found in softgels and drops) of vitamin D that doesn’t contain any additional antioxidants other than what may be in the olive oil. Antioxidants in the form of vitamins C and E are often added to protect the breakdown of the nutrient over time. While you can’t beat this deal, you may consider choosing a bottle with fewer doses to maintain its quality.

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Thorne

Form: D3 liquid drop | Vitamin D per serving: 1,000 IU (25 mcg) | Third-party tested: Yes | In-house tested: Yes | Price: $15 for 600 doses

What we like: The dosage can be customized. It is free of allergens and added sugars, contains the antioxidant vitamin E (which may extend shelf-life) and is third-party tested by NSF.

What to know: It uses a metered dispenser rather than a dropper.

These drops are perfect for those who can’t imagine adding another pill or tablet to their day. It’s also ideal for a household with individuals who need different dosages. A 1,000-IU dose is two drops, so you can easily decrease or increase your dose. The drops are flavorless, so they can easily be stirred into foods (like oatmeal or yogurt) or added to beverages (such as smoothies). The vitamin D in the drops is mixed with a type of fat called medium-chain triglycerides to promote absorption, as well as vitamin E to slow degradation and potentially increase shelf life. Since the bottle contains 600 doses, it’s also essential to keep the drops away from sunlight and high temperatures to ensure the longevity of the ingredients. Turning the bottle to a 45-degree angle lets you easily dispense this supplement, but some may feel that a dropper would allow more control over their dosage.

NOW Supplements Chewable Vitamin D-3 1000 IU

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Amazon

Form: D3 Chewable tablet | Vitamin D per serving: 1,000 IU (25 mcg) | Third-party tested: Yes | In-house tested: Yes | Price: $12 for 180 doses

What we like: A small tablet with fruity flavor, it has no added sugars or artificial flavors, is good for kids and adults and is third-party certified by UL.

What to know: Swallowing it whole may decrease absorption, and it contains sugar alcohols.

This chewable tablet is an excellent option for kids and adults who can’t (or don’t like to) swallow pills and prefer not to take drops or gummies. Manufactured by NOW Supplements, it’s also one of the least expensive options and one that most people can find at a local drugstore. We like that the tablets contain no added sugars or artificial flavorings. Instead, the tablet’s sweetness comes from a small amount of sugar alcohols (xylitol and sorbitol) and natural fruit flavors. The sugar alcohols have a lower impact on blood glucose levels than sugar, which may be important for some individuals. While it’s unlikely to occur with the amount in this supplement dosage, sugar alcohols can cause stomach upset in some. You should take this table with a meal or snack containing fat to enhance absorption. Wondering if swallowing the tablet whole is an option? This isn’t listed in the directions, so we assume chewing is necessary to break down the tablet for optimal absorption.

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Amazon

Form: D3 softgel | Vitamin D per serving: 1,000 IU (25 mcg) | Third-party tested: Yes | In-house tested: No | Price: $26 for 60 doses

What we like: Lower in added sugars than other gummies and certified organic, vegan and gluten-free, these gummies contain no artificial flavors and are suitable for kids and adults.

What to know: These gummies contain coconut, and the website indicates third-party testing but does not say by which company.

These lemon, strawberry and orange gummies get their taste from natural flavors and a small amount of organic cane sugar. Each gummy contains 1,000 IU of vitamin D and only 1 gram of added sugar, compared to other gummies containing 2 to 3 g (or more) of added sugars per dose using a glucose syrup as the sweetener. A small amount of coconut oil in each gummy provides some fat to promote absorption. The gummies are gluten-free and vegan, thanks to a pectin base rather than a gelatin one. With the exception of the coconut oil, these gummies are free of all other major allergens. Mary Ruth’s website states that products are third-party tested but doesn’t name the specific laboratory, which we wish was included to verify testing.

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Amazon

Form: D3 softgel | Vitamin D per serving: 10,000 IU (250 mcg) | Third-party tested: Yes | In-house tested: Yes | Price: $34 for 60 doses

What we like: It allows for weekly dosing rather than daily and contains a highly absorbable form of vitamin K. It also contains olive oil for absorption and is third-party tested by NSF.

What to know: It’s not vegetarian, and the high dosage amount increases the risk of toxicity if taken in excess.

If you’re looking for a high-dosage supplement, this Metagenics option is a good one. We like that this softgel contains vitamins K and D, which work as a team for bone health. Vitamin D keeps blood calcium levels high enough to meet your body’s needs, while vitamin K ensures that calcium goes to the right places—bones and teeth—and not soft tissues, like blood vessels or organs, where it could harden. There was some concern in the past that taking higher levels of vitamin D (without adequate K) could promote calcium deposits in blood vessels. Research hasn’t provided a clear answer to this. Still, we like the idea of including some vitamin K just in case, particularly since the American diet tends to be low in vitamin K food sources like liver, leafy greens and other vegetables. The higher amount in this softgel means you don’t (and shouldn’t) take it daily. Higher-dose supplements are an excellent option for those who like the idea of taking a pill just once a week. However, the risk of toxicity increases when vitamin D is taken in excess of 28,000 IU per week, so avoid this unless advised otherwise by a healthcare provider, and have your vitamin D levels tested every few months.

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Amazon

Form: D3 Capsule | Vitamin D per serving: 5,000 IU (125 mcg) | Third-party tested: Yes | In-house tested: Unknown | Price: $17 for 60 doses

What we like: Certified gluten-free and GMO-free, this supplement allows for weekly rather than daily dosing. It contains the antioxidant vitamin C, which may extend shelf-life, and is third-party tested by Consumer Lab.

What to know: The dosage may be higher than some need, and it needs to be consumed with a meal or snack.

Vitamin D supplements that contain the form known as cholecalciferol (or D3) are considered more effective in improving and maintaining vitamin D levels in the body. The problem is that most D3 sources come from animals. The one exception is certain D3-rich algae, which these capsules contain. One capsule provides 5,000 IU, making this supplement ideal for weekly dosing for most. The powder capsules contain a small amount of the antioxidant vitamin C to help prolong shelf life and a dried form of medium-chain triglycerides. Even though medium-chain triglycerides are a fat source, the directions advise taking the capsule with a meal or snack containing fat for optimal absorption.

Carlson Kidâs Super Daily D3 + K2 Drops 25 mcg (1,000 IU)

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Amazon

Form: D3 liquid drop | Vitamin D per serving: 1,000 IU (25 mcg) | Third-party tested: Yes | In-house tested: Unknown | Price: $30 for 360 doses

What we like: The dosage can be customized, and it’s designed for kids 4 years and older but could also be taken by adults. It has no added sugars and little to no taste, and it contains the antioxidant vitamin E, which may extend shelf life.

What to know: The website indicates third-party testing but does not list by which company.

These flavorless drops are ideal for sneaking a little vitamin D into your child’s food or drinks. One drop contains 1,000 IU, so this isn’t a supplement that most kids need daily unless instructed otherwise by your pediatrician. (The daily recommendation for kids over the age of 1 year is 600 IU.) The drop form allows for dosing to be customized, which means even though they’re marketed for kids, they could serve as a vitamin D supplement for the whole family. We like that the drops contain medium-chain triglycerides for absorption and antioxidants (vitamin E) for shelf-life longevity. We also love that Carlson Labs was female-founded in 1965 and is now run by the founder’s two daughters. The website states that third-party testing is conducted on all products. We just wish the packaging or website would identify who does its third-party testing to ensure it’s being conducted by a highly reputable company or organization such as NSF, UL or Consumer Labs.

When considering a supplement for children, Manaker says “to first speak with their pediatrician to ensure it is needed. Many kid-friendly foods are now fortified with vitamin D, making it easier for them to meet needs.” They may also have less need for a vitamin D supplement if taking a daily multivitamin.

Nature's Bounty Calcium 1200mg with Vitamin D

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Amazon

Form: D3 softgels | Vitamin D per serving: 1,000 IU (25 mcg) | Third-party tested: Yes | In-house tested: Unknown | Price: $41 for 120 doses

What we like: A good source of both vitamin D and calcium, it’s widely available at most drugstores.

What to know: It contains soy (an allergen) and the website indicates third-party testing but does not list by which company.

It’s hard to find a supplement that can provide amounts of calcium and vitamin D that even come close to meeting daily needs for both nutrients—believe us, we searched. Most combination supplements typically either contain significantly higher amounts of calcium than D, or they contain amounts that require you to take four or more pills to meet daily needs for the two nutrients. Luckily, we found this option from Nature’s Bounty. It’s one of very few that contains 1,200 mg of calcium (92% DV) and 1,000 IU of vitamin D in just two softgels. The price is slightly higher than vitamin D-only supplements. Still, we think it’s a pretty good deal when considering that you’re getting ideal amounts of two essential nutrients in one supplement. The softgels contain soybean oil and soy lecithin, which promote the absorption of fat-soluble nutrients like vitamin D, but obviously those with a soy allergy should avoid it.

The Bottom Line: The Best Vitamin D Supplements

With its range of dosages and easy-to-take capsule form, our top pick is Pure Encapsulations D3 1,000 IU (view at Amazon). It’s also certified gluten-free and vegetarian and has been third-party tested by NSF. Our other top pick comes in the form of a softgel: NOW High Potency Vitamin D-3 1,000 IU (view at Amazon) is widely available at most drugstores and is combined with olive oil for better absorption. In addition, this soft gel has been third-party tested by UL.

Choosing a Vitamin D Supplement

Type of Vitamin D

Vitamin D is found in two forms: ergocalciferol (vitamin D2) and cholecalciferol (vitamin D3). While both forms will raise your vitamin D levels when taken regularly, research suggests that the D3 form is more effective at boosting and maintaining vitamin D status in the body compared to taking the D2 form.

Form

Vitamin D supplements come in capsule, softgel, tablet, gummy and liquid drop forms. Research suggests that capsules, softgels, tablets and drops can all be equally effective at raising vitamin D levels in the body. There’s limited research on how gummy forms compare.

Third-party testing

Because supplements aren’t well-regulated by the government, look for supplements that have been tested by a third-party lab. This can verify that the supplements contain what the label claims and/or are free from harmful contaminants. The quality of third-party testing can vary greatly by company, so it is recommended that you choose a supplement that is tested or certified by a highly reputable company or organization such as NSF, USP, UL or Consumer Lab.

If third-party testing isn’t available, check to see if the manufacturer conducts regular in-house testing. Some manufacturers may even go so far as to have certified in-house labs, which suggests an exceptional commitment to quality.

Ingredients

Read the ingredient list and make a choice that aligns with your dietary goals. For instance, chewable tablets and gummies may contain artificial or natural colors, added sugars or sugar alcohols. Drops and softgels will use an oil or fat mixture such as olive oil or medium-chain triglycerides. The specific oil or fat varies by supplement. Supplements may include forms of the antioxidant vitamins C and E as additives to slow degradation over time and potentially extend shelf life.

We Also Considered

Kirkland’s Signature Maximum Strength 2,000 IU Vitamin D3 ($20 for 600 doses at Amazon): Kirkland’s Signature is Costco’s house brand, but you don’t have to be a member of the warehouse club to purchase this vitamin D supplement. Available online from outlets like Amazon and Walmart, these vitamin D softgels are a great buy. This supplement is great for larger households with several people taking this dosage (or higher), but it doesn’t contain antioxidants to promote shelf life so it’s not ideal for smaller households or single supplement users.

Nordic Naturals Vitamin D3 1,000 IU Mini Soft Gels ($15 for 120 doses at Amazon): The size of softgels can vary greatly, and these minis are perfect for individuals looking for one of the smallest available. Extra-virgin olive oil serves as the base that contains vitamin D, and they have a slight orange flavor, which some may find makes them more palatable and easier to swallow.

Nordic Naturals Ultimate Omega-D3 ($25 for 60 doses at Amazon): In addition to vitamin D, omega-3 fatty acids (particularly in the forms of DHA and EPA) are also under-consumed by most Americans, so we love this omega-D combo. Taking two softgels provides most people with ideal amounts of DHA, EPA and D3, and the natural lemon flavoring blocks the fishy taste some omega-3 types can have.

Common Questions

What is the best form of vitamin D to take?

Fat-soluble nutrients like vitamin D require ingesting a fat or oil along with it to be absorbed. Because of this, some have speculated that drops or softgels (both of which contain vitamin D in an oil-based mixture) have an edge over the powder-based tablet and capsule forms of vitamin D. However, research suggests that tablets, capsules, softgels and drops can all be equally effective at raising blood levels when taken consistently and in amounts appropriate for health needs.

The “best form” really comes down to personal preference and what works with an individual’s schedule and lifestyle to enable consistent dosing. Chewable tablets, drops and gummies are ideal for those who prefer not to swallow a pill. Those who don’t want any taste may prefer tablets, capsules or softgels that can be swallowed. Other considerations include whether the supplement must be taken with a meal or snack. These are typically tablet and capsule forms that contain a dried or powdered form of the vitamin. If you can’t always take the supplement with a meal or snack, then drops and softgels containing vitamin D in an oil-based liquid may be a better fit for your schedule. Typically, it is not as crucial to take those forms with dietary fat, but check the package directions to be sure. Keep in mind that drops and softgels are more sensitive to warm temperatures and sunlight, which can decrease quality and shorten shelf life.

How much vitamin D is safe to take?

The RDA for those 1 year and older to maintain adequate levels of vitamin D in the body is 600 to 800 IU per day. However, since vitamin D acts as a hormone in the body, the Endocrine Society has also issued recommendations suggesting that adults may need 1,000 to 2,000 IU per day to maintain healthy vitamin D levels.

Bloodwork is the best way to determine current vitamin D status and needs. Sports performance dietitian Andrea Givens, M.S., RD, CSSD, says, “Vitamin D blood levels should be 50 nmol/L (20 ng/mL) or above [per NIH],” and that dosage amounts can be determined based on where one falls below or above this. Using this data, healthcare providers may temporarily recommend doses higher than the RDA and the Endocrine Society for individuals with low or deficient levels.

That said, the adage that you can get too much of a good thing is true as it applies to vitamin D. The RDA advises that intake should be at most 4,000 IU a day or 28,000 IU per week unless under the care of a health practitioner. While vitamin D toxicity is rare, it can occur when you exceed these amounts for some time. Bloodwork is also helpful in this scenario. Givens advises that “levels over 125 nmol/L (50 ng/mL) are too high. If your blood level is close to 100 nmol/L, then you should not supplement.”

When is the best time of day to take a vitamin D supplement?

While there isn’t a specific time of day that appears best, the most important factor for many vitamin D supplements is that you take them with a meal or snack that contains fat. Because D is a fat-soluble vitamin, it is absorbed better when consumed with fat-containing foods. In fact, research has shown that absorption is enhanced by 32% when taken with a meal containing dietary fat.

If you can’t always take your D with a meal, drop and softgel forms are packaged with olive oil or another fat source to aid delivery and absorption.

Also, vitamin D isn’t a nutrient that requires daily supplementation, since fat-soluble vitamins are stored in the body. This means vitamin D can be taken once to a few times a week (rather than daily) as long as the total weekly dosage doesn’t exceed the weekly 28,000 IU upper limit. According to Givens, taking a higher dosage once or twice a week may yield better compliance for some. Dietitian Jennifer Wood, M.S., RDN, agrees and says she recommends a 5,000 IU dosage to clients that they take twice a week. The overall goal is consistency in meeting daily or weekly needs, regardless of the exact dosing time or schedule.

What are the benefits of vitamin D supplements?

Excellent food sources of vitamin D (20% DV or more) are very limited. (Think: cod liver oil, some fattier fish like salmon and trout and mushrooms specifically grown under UV lights.) Good food sources (10 to 19% DV) include egg yolks and fortified milk, milk-like beverages and cereals, and consuming them in amounts that fulfill your daily needs is challenging. What’s more, sun exposure is rarely a reliable source for many.

A lack of vitamin D negatively impacts bone health, increasing the risk of rickets in children and osteomalacia in adults. Insufficient or deficient blood levels are also associated with decreased immune function, an increased risk for autoimmune and cardiovascular diseases, some forms of cancer, depression and migraines and higher levels of chronic inflammation. Supplements are the first line of treatment used by healthcare providers to raise insufficient or deficient blood levels—and they’re considered a primary way to maintain adequate vitamin D levels.

Our Trusted Expertise

Carolyn Williams, Ph.D., RDN, is a registered dietitian, tenured college professor and freelance journalist who’s written on various nutrition and health topics. She specializes in the relationship between diet and chronic inflammation and co-hosts the podcast Happy Eating, which explores the connection that mental wellness has to diet and lifestyle. For this article, she also consulted the following experts:

Lauren Manaker, M.S., RDN, LD, is a registered dietitian based in Charleston, South Carolina, who specializes in nutrition communication and nutrition for women, children and fertility.
Jennifer Wood, M.S., RDN, is a Minnesota-based registered dietitian who works as a traveling dietitian and is board-certified in nutrition for older adults.
Meggie Connelly, M.S., RDN, LD, is a registered dietitian specializing in providing practical, science-based information for PCOS patients.
Andrea Givens, M.S., RD, CSSD, is a sports performance dietitian based in San Diego, California.

This article was edited by Katie Tuttle, a food editor and contributor to publications such as Food & Wine and The Spruce Eats, and reviewed by Brierley Horton, M.S., RD, senior commerce editor, who prefers to take liquid vitamin D supplements and has 15 years of experience reporting, writing and editing nutrition and health content.

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