10 best vitamin D supplements of 2023, with medical expert tips

Vitamin D is a fat-soluble vitamin that is essential for health. Specifically, it acts as a hormone in that it helps regulate actions in cells.

More closely, vitamin D is also known as “calciferol” because it promotes our gut to be able to use calcium. Our muscles also need vitamin D to move, and nerves need it to carry messages between the brain and body systems. 

“Vitamin D can be produced by the action of sunlight on our skin,” Julie Garden-Robinson, PhD, RD, professor and licensed registered dietitian at North Dakota State University (NDSU) and food and nutrition specialist for NDSU Extension, told the New York Post. “For that reason, vitamin D has been called the ‘sunshine vitamin.’ It can be found in some foods naturally [and, since it’s present in a few foods naturally,] it was added to cow’s milk originally as a public health measure.”

You may notice vitamin D fortified within other foods, including some breakfast cereals and fruit juices. However, while vitamin D helps our bodies absorb calcium to build and maintain strong bones throughout life, some people experience a deficiency, or simply want to supplement their intake with — as fitting as its name is —a vitamin D supplement.

To help you best understand all there is to know about vitamin D — including intake, dosage, deficiencies and more — New York Post Shopping tapped a registered dietitian, double-board-certified physician and pharmacist to capture every angle of this essential vitamin in our in-depth FAQ section.

Plus, we highlight the 10 best vitamin D supplements of 2023 after rigorous research, combing through studies and looking up each one on a third-party laboratory testing site (or, checking for expert-recommended safety labels) to ensure what’s addressed on the label is actually found within the contents of the vitamin.

You’ll also find a detailed informational table that highlights each of our vitamin D supplement picks with notes on its formulation type (tablet, liquid, etc.), recommended dose, percentage of the nutritional daily value (otherwise known as DV%), third-party testing and who it’s best for.

Editor’s note: Supplements are not regulated by the FDA. To best recommend different types of supplements, New York Post Shopping interviewed a team of experts, assessed laboratory and third-party testing results, combed through medical studies on vitamin D and looked for expert-recommended label seals to ensure the highest level of purity.

Of course, speak with your trusted medical advisor and/or doctor for further questions before use.

Click to jump to a specific section:

• Best Vitamin D Supplement Pills
• Best Vitamin D Chewable Supplements
• Best Vitamin D Vegan Capsules
• Best Prenatal Vitamins with Vitamin D
• Best Vitamin D Supplements for Kids and Babies

Best Vitamin D Supplement Pills

1. NOW High Potency Vitamin D-3 1000 IU Supplements, $8, original price: $17

• Form: Softgel
• Dose: 1 softgel daily with a meal
• % DV: 125%
• Count: 360; 180 also available
• Price: $

The NOW High Potency Vitamin D-3 1000 IU Supplements have received an A rating on Labdoor, a third-party testing resource we referenced, meaning what’s on the label meets what’s inside each softgel. Not only is this vitamin D supplement offered at a great value but its 1000 IU count meets our expert recommendations for adults.

Note: many vitamin D supplements have an increased IU, and you should always consult a medical professional to see if a high-dose vitamin D supplement is right for you.

Namely, this supplement boasts more than 9,000 positive reviews on Amazon, contains a GMP certification and is said to be highly absorbable.

2. Source Naturals Vitamin D-3 1000 IU Dietary Supplement, $9 to $11

• Form: Tablet
• Dose: 1 to 2 tablets daily with a meal
• % DV: 250%
• Count: 200; 100 also available
• Price: $

If swallowing tablets don’t ruffle your feathers, the Source Naturals Vitamin D-3 1000 IU Dietary Supplement has also been granted the highest rating on Labdoor, contains an expert-recommended safe amount of vitamin D (that isn’t classified as high-dose, though some people may be advised to take a higher dose) and is readily online — aside from being impressively affordable for 200 tablets.

More, this supplement contains cholecalciferol — the optimal form of vitamin D, per our team of experts — that the body manufactures in sunlight. Generally speaking, this form is said to be the most efficient for your body’s needs.

Best Vitamin D Chewable Supplements

1. Nordic Naturals Vitamin D3 Gummies, $19

• Form: Gummy
• Dose: 1 gummy daily with a meal
• % DV: 125%
• Count: 120; 60 also available
• Price: $$

With the highest rating on Labdoor and an easy-to-chew form, the Nordic Naturals Vitamin D3 Gummies are less than $25 online and are void of dairy, gelatin and GMO for easy digestion. They’re also vegetarian, said to have a pleasing taste and contain cholecalciferol for the most optimal form of the vitamin.

You’ll also appreciate its stringent third-party lab testing process (thus, leading to its A grade on Labdoor), ensuring high calibers for purity assessments. This particular vitamin D supplement is also Non-GMO tested.

2. Nature Made Vitamin D3 Chewable Tablets, $11

• Form: Tablet
• Dose: 1 tablet daily with a meal
• % DV: 125%
• Count: 100; 300 also available
• Price: $

If you’ve perused supplement shelves at your nearest pharmacy, you’ve likely heard of Nature Made. This pharmacist-recommended brand’s D3 Chewable Tablets have earned the highest possible rating on Labdoor, earning extra points in our books for being USP-certified as well.

More than 3,000 people swear by this particular formulation as it’s easy to take, is perfect for those who subscribe to a gluten-free diet and has a satisfying grape flavor.

Best Vitamin D Vegan Capsules

1. HUM Here Comes the Sun D3 Supplement, $8 to $15

• Form: Softgel
• Dose: 1 softgel daily with a meal
• % DV: 250%
• Count: 30
• Price: $

Not only do we love the name of HUM’s vitamin D supplements (come on, “here comes the sun” is just too on-par with the essential vitamin’s benefits) but we appreciate how it’s one of the few vegan vitamin D supplements to be assessed by ConsumerLabs and undergo a rigid clinical-testing process. They’re one of the most transparent brands about their scientific third-party testing as well.

Containing cholecalciferol and a flavor-free formulation, HUM also contains vegan-friendly organic extra-virgin olive oil to act as a carrier for the D3 vitamin. More, they’re Clean Label Project-certified.

2. Ritual Multivitamin for Women 18+, $34

• Form: Capsule
• Dose: 2 capsules daily with a meal
• % DV: 250%
• Count: 60
• Price: $$$

Here’s the scoop — we’ve tried the Ritual Multivitamin for Women 18+ and, while just because it’s good for us may not mean it’s the best option for you, it does a wonderful job at helping to fill in deficiency gaps and decrease bloating.

These vegan capsules are major allergen- and gluten-free, USP-verified and were consciously created to help support your holistic health, with vitamin D at the forefront of its targeted ingredient list. Because of their delayed-release capsule form, they’re designed to dissolve later in the small intestine, helping to absorb nutrients in a way that nurtures more sensitive stomachs.

Its fresh mint flavor adds to the appeal and, while more of a splurge than most, its diligence to transparency (in terms of expressing its included ingredients in full detail) and the fact that it meets our experts’ label expectations make this a great choice if you’re on the market for a vegan supplement.

Best Prenatal Vitamins with Vitamin D

1. Modern Fertility Prenatal Multivitamin, $35

• Form: Capsule
• Dose: 2 capsules daily with a meal
• % DV: 100%
• Count: 60
• Price: $$$

With many prenatal supplements, plenty of vitamins and minerals unnecessarily go above the RDA for what’s healthy to intake — based on our research. While our experts have noted those who are pregnant and nursing may require more supplementation of certain vitamins, it’s important to intake the safe amount unless otherwise instructed by a trusted medical professional.

Because Modern Fertility contains 100% DV (translating to 15mg, the exact recommended amount from our expert dietitian), it made the cut as one of the best prenatal multivitamins that contains the universally advised amount of vitamin D. In addition to vitamin D, it contains a wealth of other essential vitamins and minerals typical in prenatals — including folate, B12 and iron — in addition to its gluten-free and OBGYN-tested and developed design.

2. Garden of Life Prenatal Gummies, $26, original price: $35

• Form: Gummy
• Dose: 4 gummies daily with a meal
• % DV: 133%
• Count: 120
• Price: $$$

Containing just a bit more vitamin D than recommended, the Garden of Life Prenatal Gummies are best for those who prefer a chewable prenatal that helps fill in the vitamin D gaps. With a pleasing organic berry scent, they’re a fairly priced option that’s also vegan, USDA-organic and Non GMO-verified.

Garden of Life’s commitment to ingredient testing and purification is beyond impressive, which, in turn, has earned this supplement the expert-recommended labels we’re looking for. With nearly 8,000 positive ratings for its thoughtful inclusion of essential vitamins, the only visible con is that four gummies are required daily. However, speak with your trusted medical professional to assess if you should take less.

Best Vitamin D Supplements for Kids and Babies

1. Carlson Baby’s Super Daily D3 Baby Vitamin D Drops, $13

• Form: Drops
• Dose: 1 drop daily; can be added to a food or drink
• % DV: 100%
• Count: 365 drops
• Price: $

The Carlson Baby’s Super Daily D3 Baby Vitamin D Drops were one of the only formulations assessed by ConsumerLabs, ensuring that it received a high grade for its purity-tested ingredients. Just as good, it contains the exact amount of vitamin D (400 IU) that our experts recommend for babies.

What’s great about this top-rated formulation — with nearly 5,000 rave reviews on Amazon, to be more precise — is that you can add it to your baby’s food or drink while feeding in a high chair. Seamless, affordable and a great vegetarian option to fill in some vitamin D gaps.

2. Nordic Naturals Vitamin D3 Gummies Kids, $19

• Form: Gummy
• Dose: 1 gummy daily with a meal
• % DV: 50%
• Count: 120 gummies; 60 also available
• Price: $$

For children, the Nordic Naturals Vitamin D3 Gummies Kids are your best bet, thanks to it earning the highest rating on Labdoor and satisfying our expert recommendations for how much vitamin D is included (400 to 600 IU).

Aside from its easy-to-chew form, it’s also Non GMO-tested and third-party purity tested. Oh, and its watermelon splash flavor just sounds delicious.

Our top Vitamin D supplements compared, at a glance

An FAQ on Vitamin D supplements

New York Post Shopping closely interviewed a registered dietitian, double-board-certified physician and pharmacist to capture every angle of vitamin D supplement usage and formulation. Here’s are our-all-in-one guide to help you select the best one for you.

As mentioned, consult with your medical advisor and/or doctor for further suggestions before intake.

What is vitamin D?

First things first — let’s understand what exactly vitamin D is, and how it’s essential for your body.

“Vitamin D is a fat-soluble vitamin that is important for health,” C. Michael White, MD, PharmD, distinguished professor and chair of the University of Connecticut School of Pharmacy, tells The Post. “There are two main dietary forms, vitamin D2 (ergocalciferol) and D3 (cholecalciferol). Either form is fine to use but they need to be activated inside the body to 1,25-dihydroxyvitamin D.”

Most people despite being in the sun and eating foods fortified with vitamin D are still vitamin D-deficient, though. This is why a supplement is helpful. 

“The best sources of vitamin D can be found in foods like fatty fish like salmon, broccoli, fortified foods, mushrooms, eggs yolks, cod liver oil and more,” Bindiya Gandhi, MD, double-board-certified physician and integrative medicine doctor who focuses on holistic medicine, lists.

What are the benefits of vitamin D?

Much research has been undertaken on the functions of vitamin D in human health.

“Besides helping us build and maintain strong bones and teeth, researchers have linked vitamin D to roles in maintaining heart health and immune function,” Dr. Garden-Robinson notes. “Vitamin D may play a role preventing cancer, diabetes and other chronic diseases. Too little vitamin D may play a role in depression and other mental illnesses.”

Not to mention, high levels of vitamin d are important for decreasing inflammation, improving immune system, kidney function, bone health and so much more, according to Dr. Gandhi. “It helps with calcium absorption, enhances muscle function, supports heart and brain [function] as well,” she adds.

What’s the difference between vitamin D2 and vitamin D3?

According to Garden-Robinson, vitamin D2 is the plant form of vitamin D, and vitamin D3 is naturally produced by humans and animals.

“Vitamin D3 is produced by our bodies by the action of sunlight on our skin,” she elaborates. “After taking in vitamin D from food or sunshine, a two-step process occurs in our bodies to convert vitamin D to its active form.”

Are vitamin D supplements necessary?

In many cases, vitamin D supplements are indeed necessary. The 2018 National Health and Nutrition Examination Survey (NHANES) found insufficient vitamin D levels in more than 40% of people, with African American and Hispanic adults most likely to be deficient. 

“For populations that get limited sun exposure (especially people in the northern U.S. during cold winter months), a vitamin D supplement usually is viewed as a good idea and may be prescribed by your healthcare provider,” Garden-Robinson says. “Multivitamin supplements usually contain vitamin D, so you may be taking a vitamin D supplement already.”

What is the most effective vitamin D to take?

“Vitamin D3 (cholecalciferol) usually is recommended because it is absorbed better than vitamin D2 (ergocalciferol),” Garden-Robinson explains. “For example, vitamin D3 often is obtained from sheep wool or a plant-based version may be obtained from plant sources (lichen). Vitamin D2 often is made from yeast.”

However, both vitamin D2 and D3 will help improve our vitamin D status. Both work in tandem as our bodies have a two-step process — that occurs in the liver and kidneys — to take vitamin D from food, supplements and sunlight to be used in our bodies.

What to look for on a vitamin D supplement label, according to experts

When shopping for a supplement, it’s important to read the Nutrition Facts and other components of the label closely.

“When looking for a vitamin D supplement, look for the USP or NSF seal on the bottle,” Dr. White advises. “These independent labs have tested the product and assure it does not contain dangerous levels of heavy metals or prescription drugs and that the active ingredient is actually in the product.”

Other than that, try to aim for products that delivers no more than 100% of recommended levels. Vitamin D in excess may not provide the same benefits and can be harmful, he warns.

On the same token, visit a healthcare provider before you take a supplement especially in amounts beyond 100% of the daily recommendation. “You are always safe with a supplement with 100% of the daily value, but some people may need a higher dose based on blood tests,” Garden-Robinson says.

More, vitamin D3 usually is absorbed better, so nutrition experts recommend looking for that label designation. 

Specifically, the USP designation indicates quality and potency. Look for a reputable brand and check out the amount provided by a “serving” of the supplement, and check with your healthcare provider before going beyond 100% of the daily recommendation.

“You may need more than what is found in a serving, but medical testing will show your vitamin D status,” she adds. All of our above picks have a safety designation label, along with third-party testing.

How do vitamin D deficiencies occur?

Some people do not have an adequate dietary intake and supplements are valuable additions to one’s diet.

“People who have a limited diet (vegan, vegetarian, lactose intolerant) — or, another restrictive eating plan that requires dieting for an extended period of time — [may] have trouble absorbing nutrients from food because the have inflammation in their intestines (Celiac, Crohn’s, Ulcerative Colitis), or take certain drugs like bile acid sequestration that block,” White explains.

Older women or more rarely men with, or at risk for, osteoporosis also need more vitamin D because vitamin D is critical in allowing the absorption of calcium into the body. “Since corticosteroids like prednisone can demineralize bones, people chronically on this drugs could also benefit from vitamin D containing supplements,” he adds.

Garden-Robinson also lists subgroups who may naturally have a vitamin D deficiency: infants who are exclusively breastfed, older adults, homebound people, those who completely cover their heads and bodies with clothing for religious or cultural reasons, those with dark skin (especially African Americans) and certain medical conditions. These groups all “block the absorption of dietary fat” and “are more likely to face deficiency.”

For infants, pediatricians typically recommend a vitamin D supplement. Be sure to check with a medical provider before supplementing an infant, though. 

Which vitamin D is best for deficiency?

“In terms of supplements, both vitamins D2 and D3 will help raise blood levels of vitamin D, but D3 tends to be more efficient in changing vitamin D status,” Garden-Robinson says. “Therefore, vitamin D3 is most commonly recommended.”

Although we caution against too much sun exposure, 15 minutes of sunlight exposure (without sunblock) twice a week during warmer summer months can be effective in improving our vitamin D status, according to Garden-Robinson. “Keep in mind that ‘artificial sun’ from tanning beds is not effective in improving our vitamin D status,” she adds.

Checking your vitamin D status (through lab testing) in the middle of the winter and then in the summer can be a good measure of changes with the seasons, too.

How to tell if you may be vitamin D deficient, according to experts

Of course, visiting your doctor’s office is the most accurate way to assess if you’re low on vitamin D. However, our team of experts detail some telltale signs that may indicate a visit is necessary.

“The best indicator of vitamin D deficiency is a blood level of 25-hydroxyvitamin D that is below 30 ng/mL,” White explains, tapping into his pharmaceutical background. “This is highly correlated with low bone density, balance issues and muscle pain.” (Related: Best blood pressure monitors).

Headaches, bone pain and muscle weakness may also be associated with vitamin D deficiency – but they may also be associated with other conditions, according to Garden-Robinson. “Difficulty sleeping, hair loss and depression could be linked with vitamin D status, among other things,” she notes.

What’s the recommended amount of vitamin D to take?

The recommended dietary allowance (RDA) for vitamin D is 600 International Units from ages 1 to 70. Under age 1, the recommendation is 400 IU.  People ages 70 or older have an RDA of at  least 800 IU.

Ahead, take a glimpse at the recommended intake levels for each age demographic:

“For most adults, the RDA is 600 to 800 IU a day, and 95% of people are absolutely fine with only this amount of intake,” Gandhi notes. “Patients with osteoporosis are recommended to take 800 to 1,000 IU a day.”

How does vitamin D differ from vitamin C?

“Vitamin C is an antioxidant and is used to prevent scurvy,” White explains. “It helps prevent tissue damage and promotes tissue repair. It’s also important in helping people absorb iron from the diet into the blood.”

Also, because it’s water-soluble, the risk of taking too much is less than with vitamin D, according to White.

“Vitamin C helps our bodies produce connective tissue, absorb iron and heal wounds, among its functions,” Garden-Robinson adds. “Like vitamin D, vitamin C also helps sustain a healthy immune system.”

How does a vitamin D supplement differ from a calcium supplement?

Calcium is a mineral that requires vitamin D to be fully used by our bodies. “We need calcium, vitamin D and other nutrients to maintain strong bones,” Garden-Robinson notes. “Some calcium supplements also contain vitamin D.”

What makes a vitamin D supplement vegan?

As its name suggests, a vegan supplement would contain only plant-based materials.

“Vitamin D supplements can be made from either plant or animal sources,” Garden-Robinson explains. “While D3 (the typically better-absorbed form) is made from a component of sheep wool, it also can be made from plant material such as lichen.”

If a vitamin D supplement is made in a lab instead of derived from animal products, they are not considered natural, per White.

According to the FDA, use of the term “natural” on food usually means that nothing synthetic is present. It’s also important to note that supplements are not regulated the same way that foods are regulated.

“Without legal definitions for the use of ‘natural’ on supplements, be cautious,” Garden-Robinson advises.

An overview of the different forms of vitamin D supplements you can buy

Not all vitamin D supplements are created equal. Regardless of form, you’ll be adding more vitamin D to your diet when you follow the instructions on the back of your product label.

Vitamin D can be found in various forms such as liquid drops (often used for infants), liquid ‘soft gels’ in oil or dried in tablets. Some vitamins are in chewable form, too.

According to Consumer Lab, an independent testing facility, “the form itself is not as important as when you take it,” Garden-Robinson points out. “Taking vitamin D with a meal can increase the absorption up to 50%.”

What time of day should a vitamin D supplement be taken?

Since vitamin D is fat-soluble, taking the supplement with a meal that includes fat in some form may boost its absorption.

“If your largest meal is at lunch or dinner, be sure to take the supplement at that time,” Garden-Robinson advises. “Try to be consistent in the time you take a supplement (or medication) to avoid forgetting to take it.” (Related: Best pill organizers).

Can a vitamin D supplement be taken with other medications?

As a best practice, consult with a pharmacist about supplement-drug interactions. “Always read the information provided with prescriptions, because it will provide interaction information,” Garden-Robinson advises.

You may have to space the supplement and the drug, depending on the medication. Some medications can affect vitamin D absorption as well.

What to know about taking a vitamin D supplement with osteopenia

“Osteopenia is a condition of weakening bones due to loss of bone mass,” Garden-Robinson explains. “Women, especially Caucasian and Asian, are more at risk especially when estrogen levels decrease after menopause or after ovaries have been removed.” Typically, osteopenia is diagnosed through a bone density test (DEXA is an example).  

In addition to a calcium-rich diet and weight-bearing physical activity, vitamin D and calcium supplements often are recommended to maintain bone health. 

What to know about taking a vitamin D supplement with osteoporosis

“Osteoporosis is a serious health condition marked by bone thinning (‘porous bones’) which makes people more likely to fracture their hip bones or spine, in particular,” Garden-Robinson explains. “Both men and women can get osteoporosis but women are more likely affected.”

Pharmaceuticals are available to treat this condition, in addition to nutrition (calcium, vitamin D) and physical activity.

What to know about taking a vitamin D supplement during menopause

Menopause (‘the change of life’) is a natural part of women’s lives that usually begins in the mid-40s to mid-50s, marked by the end of menstruation (‘periods’) and childbearing years. “It also can occur after a hysterectomy or removal of the ovaries,” Garden-Robinson says. “During this time, estrogen levels decrease.”

She further explains estrogen is a hormone that plays a role in bone health, and post-menopausal women may experience a loss in bone mass up to 5% per year in the years right after menopause. “Studies have shown that increased calcium and vitamin D intake through food or dietary supplements can reduce bone loss,” she adds.

What to know about taking a vitamin D supplement when pregnant or nursing

It’s recommended for those who are pregnant and nursing to continue taking a vitamin D supplement if previously used.

“The RDA for pregnant or breastfeeding women is the same as for any adults,” Garden-Robinson notes. “The recommended dietary allowance for pregnancy and lactation is 15 micrograms (600 international units) but your healthcare provider may recommend a higher doses.”

Taking a supplement is recommended and the levels of nutrients in the supplement should be discussed with a healthcare provider. 

Who may be at risk when taking a vitamin D supplement

According to White, the following subgroups generally have a higher risk when taking a vitamin D supplement:

• Poor dietary intake: egg yolk, dairy, fortified cereal, salmon
• Reduced skin synthesis – UV light creates a vitamin D3 Cholecalciferol
• Sunscreen use
• Skin with more melanin content
• Older age
• Season, latitude, time of day
• Exclusively breastfed infants
• Human milk provides 25 IU per liter
• Decreased bioavailability
• Malabsorption syndromes
• Body mass index >30 kg/m²
• Liver / kidney disease Long-term therapy with antiepileptic’s

Should kids and babies take a vitamin D supplement?

“Babies who are exclusively breastfed could be at risk of rickets (bone softening disease), especially if their mothers are deficient in vitamin D,” Garden-Robinson says. “The breastmilk of women who take vitamin D supplements is higher in vitamin D.”

Many healthcare providers recommend vitamin D supplements for infants who are exclusively breastfed, too.

How to try to boost vitamin D levels without supplementation, per experts

If you’re wary about taking a vitamin D supplement, there are a few ways in which you can help boost your levels over time.

“Increase your daily intake of egg yolks, dairy products (milk, cheese), fortified cereals and salmon,” White suggests. “If you do this in lieu of other foods higher in saturated or trans fats — like red or processed meats or snack foods — you could improve your overall health while enhancing vitamin D as well. “

Also, get some sun each day but try to avoid prolonged direct sun exposure to your skin during the hours of 11:00 a.m. and 4:00 p.m. each day during the summer when the sun’s rays are the most intense.

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