14 Best Vitamin D Supplements 2023

Most of these supplements were selected by Stefani Sassos, M.S., R.D.N., C.S.O., C.D.N., the deputy director of the Nutrition Lab at the Good Housekeeping Institute, based on her own evaluations and those by independent labs. Others were recommended by additional dietitians interviewed for this article or based on consumer reviews.

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. “I always advise my clients to see their doctor and get lab work done,” Whittingham says. “Your doctor will be able to tell you if your vitamin D levels are low, or trending low, and if you need to supplement.” You should also consider getting tested if you’re experiencing symptoms such as fatigue, muscle weaknesses, aches, cramps or bone pain, says Jones.

In addition, the following groups may be at higher risk for vitamin D deficiency:

Vitamin D comes in many different forms — pills, gummies, liquids, powders, even strips that melt on your tongue. Whittingham points out that liquid vitamins tend to be absorbed faster than those in pill form, but you should choose whichever format goes down easiest for you. “It all depends on what you can tolerate,” she says. “Some of my clients have a hard time tolerating pills, so I will recommend a gummy or liquid alternative.”

If your blood tests indicate that you need to boost your D, talk to your doctor about the best amount to take in a supplement, and check how much D is in any multis you already take, says Sassos, so you don’t inadvertently take too much (the RDI for men and women up to age 70 is 15mcg, or 600 IU; the upper limit is 100 mcg, or 4,000 IU).

“Don’t assume that more is better,” Whittingham adds. “It can actually be harmful to take too many supplements or those with a very high concentration of a nutrient.”

“When choosing a supplement, look for a third-party verification on the container’s label to determine if it has been tested by an independent organization such as ConsumerLab.com, NSF International and US Pharmacopeial Convention,” recommends Jones.

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 Whittingham. “Vitamin D2, also known as ergocalciferol, is typically plant-based and not as effective at raising vitamin D levels in the body,” she adds.

The body gets vitamin D two different ways: “The most well-known way to get your dose of D is exposing your skin to sunlight,” Sassos explains, adding that about 15 to 20 minutes a few times a week can usually do the trick. Eating food rich in vitamin Dis another way to get your daily dose, but very few foods naturally have the vitamin, says Jones. “The best sources are fatty fish such as salmon, tuna, trout, sardines and 1 tablespoon of cod liver oil. Beef liver, Swiss cheese and egg yolks also contain small amounts,” she explains.

Of course, 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.

Not a big fan of fish or mushrooms? Check the labels of your favorite breakfast foods: Many cereals, juices, yogurts, breads and milks (both from a cow and plant-based) are fortified with vitamin D.