Best Vitamin D Supplement (2024): 10 Expert-Reviewed Picks to Support Overall Health

Whether via an adjustable kettlebell set or landmine attachment to immensely diversify your home gym, uniqueness paired with functionality truly excites us. And if there’s any nutrient that marries the two, it’s vitamin D—affectionately known as the “sunshine vitamin” and truly one-of-a-kind. 

Yes, you can find vitamin D in foods (like any nutrient). But it’s also sourced from sweet sunshine (unlike any other nutrient). Unfortunately, vitamin D deficiency¹ is an emerging health condition worldwide and available data² points out that 25 to 50% (or more!) of patients in clinical practice are deficient in the vitamin. This can increase the risk of broken bones, muscle weakness, and seizures, just to name a few. 

We absolutely encourage a foods-first approach and the great outdoors. But if you’re needing a vitamin D boost, like most of the world, look no further than this best vitamin D supplement round-up.

As a registered dietitian, I personally evaluated the products on this list (as well as others our team researched). We had members of the GGR team, including personal trainers and certified nutrition coaches, personally test each of these products. Together, we rated each supplement on the formulation, dosage, price, and side effects.

Through applying our in-depth supplement testing methodology, we arrived at the best vitamin D supplements on the market by looking at these factors:

• Formulation: Does it have at least 1,000 IU (25 micrograms) of Vitamin D3 and contain no added sugars or unstable oils?
• Swallowability: Can it be easily swallowed?
• Third-party testing: Does the company use third-party testing to ensure there are no banned/harmful substances?
• Price per serving: Products gets a 4-5 out of 5 if the price per serving is $0.10 or lower.

Medical disclaimer: This article is intended for educational and informational purposes only. It is not intended as a substitute for medical advice. For health advice, contact a licensed healthcare provider.

Best Vitamin D Supplements for 2024

• Best Vitamin D Supplement Overall: Transparent Labs Vitamin D+K2
• Best Multivitamin With Vitamin D: Ritual Essential Multivitamin 18+
• Best High-Dose Vitamin D Supplement: Sports Research Vitamin D3
• Best Budget Vitamin D Supplement: Nutricost Vitamin D
• Best Liquid Vitamin D Supplement: Athletic Greens D3 + K2 Liquid
• Best Gummy Vitamin D Supplement: Bulletproof A+D+K Gummy
• Best Vegan Vitamin D Supplement: Pure Encapsulations Vitamin D3 Vegan Liquid
• Best Vitamin D Supplement Drops: Thorne Vitamin D/K2 Drops
• Best Organic Vitamin D Supplement: Garden of Life Raw Whole Food Vitamin D
• Best Vitamin D Supplement for Kids: Carlson Labs Kid’s Super Daily D3 + K2

Let’s Quickly Chat Vitamin D

Before diving straight into our top picks, let’s get a better understanding of vitamin D. At its essence, vitamin D is a fat-soluble vitamin essential for bone, immune, heart, and mental health. (The nutrient also plays other vital health roles that we’ll dive into in the next upcoming sections, so be sure to stick around.)

Vitamin D is also very unique in that not only is it sourced naturally from foods, but also from glorious sunshine—which is why vitamin D is also known as the “sunshine vitamin.” The vitamin D we get from sun exposure is known as vitamin D3, although vitamin D2 is another form of the vitamin. 

Vitamin D2 vs Vitamin D3

Vitamin D primarily exists in two forms: vitamin D2 and vitamin D3. While their structures and uses are similar, the potency of vitamin D2 and vitamin D3 appears to be different. Bear with us here—while the differences are subtle, they make a world of difference in which form might be best to supplement with. 

We’ll first discuss vitamin D3, also known as cholecalciferol, for explanation purposes. Vitamin D3 naturally occurs in a select few food sources—like fatty fish, egg yolks, and fortified products such as cereal—but is mainly synthesized by the human body, especially when skin is exposed to sunlight.

Vitamin D2, or ergocalciferol, is also synthesized by sunlight but by plants instead of the human body. What this means is that plants—such as mushrooms and yeasts—synthesize vitamin D from the sun and humans can obtain vitamin D2 by consuming the aforementioned foods. 

Interestingly, both vitamin D2 and D3 are absorbed, metabolized, and used in the body similarly, However, research³ shows vitamin D2 is much less effective in the body and that vitamin D3 is   more effective in increasing blood levels of vitamin D in the blood. 

Overall, both vitamin D2 and D3 are functional forms of vitamin D and you could certainly get enough vitamin D from either. But, you would have to consume a lot more vitamin D2 to reach an adequate level—and what this really comes down to is a “work smarter, not harder” approach, and why you’ll notice all of our top picks include vitamin D3 as its primary form. 

All this said, let’s explore our (sun)shining vitamin D picks!

Best Vitamin D Supplement Overall: Transparent Labs Vitamin D+K2

Good for: Anyone looking for a high-quality vitamin D supplement with added benefits of vitamin K2

Best Overall

Transparent Labs D3 + K2

GGR Score: 4.4

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Product Highlights

• Vitamin D3 and K2 supplement
• 2 vitamins combined to provide maximum benefits
• Listed benefits: support immune system, bone health, and cardiovascular function

Pros & Cons

Pros

• Third-party tested and Informed Choice-certified
• No artificial sweeteners or colors
• Gluten-free and non-GMO

Cons

• Limited customer reviews
• Contains allergen: tree nut (coconut)
• Only available in 60-count containers
• Only 1 vitamin D3 + K2 dosage available

Bottom Line

Transparent Labs Vitamin D3 + K2 combines the two vitamins to maximize benefits. Each pill has 5,000 IUs of vitamin D3 and 100 mcg of vitamin K2. Customer reviews are limited but mostly positive for this product.

Transparent Labs Vitamin D3+K2 is a high-potency plant-based vitamin D3 supplement in softgel form. It uses lichen as its vitamin D3 source to provide 5,000 IU (125 mcg) of vitamin D, or 625% of the recommended daily value. The amount of vitamin D you need daily is listed in both micrograms (mcg) and international units (IU), in which 1 mcg of vitamin D equals 40 IU.

It’s also formulated with 1,000 mcg of vitamin K2 from chickpeas. Vitamin K2⁴ is a necessary part of heart, bone, and cellular function. This combination of vitamin D3 and K2 earn the Transparent Labs supplement a 5-out-of-5-star rating when it comes to formulation.

To enhance the absorption of the fat-soluble vitamin, the vitamin D3 and K2 supplement contains extra virgin olive oil. The starch-based vegetable capsule—made up of tapioca, glycerin, and water—may also protect the vitamin D and K2 within it when compared to animal-based capsules. 

GGR expert tester and senior editor, Erin Chancer scores the Transparent Labs softgels 5-stars for taste, swallowability, and side effects. “These pills are totally inoffensive and don’t give off an aftertaste or oily burps,” says Erin.

While a tasteless and inoffensive pill is great, we also appreciate that Transparent Labs is well-known for their commitment to third-party testing and earns 5-stars in this category. Transparent Labs Vitamin D3+K2 formula is also free from artificial coloring, sweeteners, gluten, and GMOs.

Best Multivitamin With Vitamin D: Ritual Essential Multivitamin 18+

Good for: Those seeking a high-quality, effective dose of vitamin D

Best Multivitamin With Vitamin D

Ritual Essential for Men Multivitamin 18+

GGR Score: 4

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Product Highlights

• Scientifically developed multivitamin
• 10 ingredients to support health 
• Vegan, gluten- and major allergen-free, non-GMO, and no artificial colors

Pros & Cons

Pros

• Made Traceable with visible supply chain
• Free shipping and money back guarantee with subscription
• Delayed release capsule

Cons

• Customer complaints about the mint flavor
• Expensive at more than $1 per serving
• Only available from company website
• Limited number of customer reviews

Bottom Line

The Ritual Essential for Men Multivitamin 18+ is a well reviewed multivitamin with quality ingredients. The only notable complaint was the mint flavoring.

Best Multivitamin With Vitamin D

Ritual Essential for Women 18+

GGR Score: 4

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Product Highlights

• Clinically-backed formula for women age 18-49 
• Made with 9 high-quality, traceable ingredients
• Patented beadlet oil technology 
• Essenced with mint to maintain freshness

Pros & Cons

Pros

• Transparent ingredients
• Clinically studied
• Vegan
• Delayed-release
• Mild mint flavor

Cons

• Some users report they taste and smell like fish
• May cause indigestion

Bottom Line

Ritual Essential for Women is a clinically-backed, vegan multivitamin made with nine high-quality traceable ingredients.

Providing 50 micrograms of D3, Ritual Essential Multivitamin 18+ (which comes in formulas for men and women) is a great option for those looking to get vitamin D as well as other key minerals and vitamins. To put another way, 50 micrograms is 250% of the recommended daily value of Vitamin D3.

Frieda Johnson, GGR editor, tested these vitamins for our team. She said these were a great option because they didn’t hurt her stomach as much as other multivitamins usually do, which is why these earn a 5-star rating for side effects (because she didn’t experience any).

Depending on which version of the vitamin you get (for men or for women), you’ll also get:

Frieda scored these multivitamins 5 out of 5 stars for taste and swallowability. Frieda was thrilled to find that these capsules have a minty flavor. “It’s quite pleasant; definitely preferable to a typical pill flavor!”

We should point out that Ritual is a subscription-based company, meaning you have to sign up for a subscription for the vitamins (monthly). They do offer a money-back guarantee, and you can cancel your subscription at any time.

These vitamins are also more expensive than other multivitamins. However, they are third-party tested.

Best High-Dose Vitamin D Supplement: Sports Research Vitamin D3

Good for: Those seeking a high-quality, effective dose of vitamin D

Best High-Dose

Sports Research Vitamin D3

GGR Score: 4

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Product Highlights

• Vitamin D3 softgel supplement
• 10,000 IU
• Listed benefits: assisting calcium absorption, bone development, and supporting the immune system

Pros & Cons

Pros

• Gluten-free and Non-GMO
• Third-party tested
• Satisfaction guaranteed when purchasing directly from Sports Research

Cons

• Only available in 1 dosage: 10,000 IU
• Contains gelatin from softgel
• Contains allergen: tree nuts (coconut)
• Extremely limited reviews

Bottom Line

Sports Research Vitamin D3 is only available in one dosage, 10,000 IU. Be aware if you are allergic to tree nuts, as it also contains coconut MCT oil to help with absorption. This supplement is designed to support calcium absorption, bone development, and the immune system.

Sports Research high-dose vitamin D contains an impressive 5,000 IU per capsule which is ideal for folks who have limited access to sunlight. But if 5,000 IUs seems like a lot, you’re not wrong. The general recommendation for vitamin D is around 400 IUs. However, research published in the Journal of Bone and Mineral Research⁵ suggests that because sunshine can provide an equivalent of daily oral 10,000 IU, prolonged intake of high doses should not pose adverse risks. 

Another study from Mayo Clinic Proceedings² suggests people with malabsorptive conditions—such as from a gastric bypass surgery—may require 50,000 IU of vitamin D once weekly or even daily to maintain sufficiency. And for people with severe vitamin D deficiency, a “loading dose” of 50,000 once weekly (for up to three months) is a commonly applied strategy. 

The bottom line is that a high-dose vitamin D supplement can be both safe and effective, especially when vitamin D status is monitored. This high-dose supplement earns a 5-star rating from our testers in the formulation category.

Our tester scored the Sports Research vitamin D softgels at 5 out of 5 stars for swallowability because they are super small and have a smooth exterior. Plus, these softgels are tasteless and formulated with MCT oil for added absorption. 

The Sports Research high-dose vitamin D supplement is certified gluten-free, non-GMO, third-party tested, and manufactured in a GMP compliant facility. Although it’s tested, it’s not done by one of the industry leading third-party labs, which is why it earns 4-star rating in this category.

Best Budget Vitamin D Supplement: Nutricost Vitamin D

Good for: Anyone looking for quality vitamin D on a budget

Best Budget

Nutricost Vitamin D3 Softgels

GGR Score: 4

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Product Highlights

• Vitamin D3 softgels
• Available in 4 different dosages
• 240 servings per bottle

Pros & Cons

Pros

• Affordable
• Easy to swallow
• Non-GMO

Cons

• Not recommended with empty stomach
• Third-party testing lab not listed

Bottom Line

Nutricost offers an excellent price per serving value when it comes to Vitamin D3 supplementation.

Nutricost’s Vitamin D3 supplement is a softgel option with budget top of mind. And when we say budget, we mean it—you can purchase 240 servings for about $0.07 (and that’s even without the subscribe and save options on Amazon). Because the cost works out to less than $0.10 per serving, the Nutricost vitamin D earns a 5-star rating price.

Low cost also doesn’t mean low quality, as it provides a whopping 10,000 IU of vitamin D3. It also contains a touch of the fat source sunflower oil to help aid in the absorption of vitamin D, and taking with a meal (especially with a fat source) can enhance the absorption as well. When it comes to forumulation, this budget pick earns a 5-out-of-5-star rating.

The vitamin D supplement is protected by a softgel capsule produced from gelatin and glycerin, so it’s not a vegan-friendly option. Don’t worry, though, we hand-picked the best vegan vitamin D supplement which will be featured later in this roundup. 

The Nature Made vitamin D3 supplement is gluten-free and does not contain any added colors or artificial flavors. It’s also processed in a GMP Compliant facility—meaning there are requirements on sanitation, personnel training, and quality control—and is recommended to be stored tightly closed in a cool, dry place to preserve vitamin D’s integrity.

“I found out a few months ago that I have low vitamin D so my doctor suggested I start supplementing,” says GGR Senior Editor Nicole Davis. “I’ve definitely noticed a difference in my energy levels since starting to supplement with Nutricost.” 

Best Liquid Vitamin D Supplement: Athletic Greens D3 + K2 Liquid

Good for: Vitamin D seekers who prefer a liquid, mixable option 

Best Liquid

Athletic Greens Vitamin D3 + K2

GGR Score: 4.35

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Product Highlights

• 2 drops provide 1,000 IU of vitamin D3 and 200 µg of vitamin K2
• Each bottle contains 600 servings, so it will last a while
• MCT coconut oil base to enhance absorption and natural vitamin E to preserve freshness
• Formulated to support vascular, respiratory, nerve, muscular, and immune health
• Reported benefits also include a positive mood

Pros & Cons

Pros

• Unflavored
• 1 bottle will last a long time
• Provides both vitamin D3 and K2
• Reportedly very effective
• Non-GMO, no soy, allergen-free

Cons

• Dropper may make measuring dosage tricky

Bottom Line

If you are looking for an easy way to boost levels of vitamin D3 and K2, Athletic Greens’ Vitamin D3 + K2 liquid is a flavorless supplement that can easily be put in any beverage.

Athletic Greens put itself on our map as one of the best greens powders on the market. But the brand also made its way as the best liquid vitamin D supplements, specifically in liquid form that provides 1,000 IU of vitamin D3 and 200 mcg of vitamin K2. This combination earns Athletic Greens a 5-star formulation rating.

According to the official Athletic Greens website, vitamins D and K2 “work synergistically to support the heart, vascular system, immune system, and respiratory system.” A 2017 study published in the International Journal of Endocrinology⁶ supports this, suggesting that joint supplementation of vitamins D and K might be more effective for bone and heart health rather than consuming either alone. 

While vitamins K1 and K2 are both beneficial, vitamin K1 is more involved with blood clotting and Vitamin K2⁴ has pronounced roles in heart, bone, and really overall health. Vitamin K2 is under-consumed, though supplying high doses via supplementation could help consumers reach the required daily intake and improve their health.

The D3+K2 liquid drops are also made with an olive oil base to augment the absorption of both fat-soluble vitamins, as well as vitamin E to preserve freshness. Lauren Strong, GGR staff writer and expert product tester, said the liquid does feel a little viscous like olive oil, but because you only have to swallow a few drops, it’s not too bad. She gave it a 4.5-star swallowability rating.

“I honestly didn’t really notice much for side effects, but I accidently fell off the wagon taking this supplement daily and I got sick about two weeks later,” Laure says. “With the lack of sun in the winter I think supplementing with Vitamin D where I live plays a huge role in overall immune system health.”

Best Gummy Vitamin D Supplement: Bulletproof A+D+K Gummy

Good for: Kids at heart with adult vitamin D needs 

Best Gummy

Bulletproof Vitamins A+D+K Gummies

GGR Score: 4.1

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Product Highlights

• Sugar-free gummy vitamin combines 3 key vitamins in 1 product
• Each serving provides 900 micrograms of vitamin A, 50 µg (2,000 IU), and 1,000 µg of vitamin K1
• Formulated to support bone, heart, and immune health
• Combination of vitamins purported to enhance how the body absorbs and uses calcium

Pros & Cons

Pros

• No added sugar
• 3-in-1 supplement
• Science-backed ingredients

Cons

• Taste is not for everyone
• Difficult to open the jar
• May cause GI issues for some

Bottom Line

The Bulletproof Vitamin A+D+K Gummies provide potent doses of each vitamin in one gummy.

Bulletproof A+D+K Gummy is the one and only vitamin D gummy on our list. The Bulletproof A+D+K gummies provide the familiar ingredients vitamins D3 (50 mcg) and K2 (180 mcg), which we’ve learned could be a synergistic power duo. But how do vitamins A and K1 fit in?

Bulletproof’s website details the “three essential vitamins that help your body work better when taken together. Instead of taking a separate vitamin A gummy, vitamin K gummy, and vitamin D gummy, this is your one-stop-shop for bone, heart, and immune support.” 

Vitamin A—also a fat-soluble vitamin—supports normal vision, the immune system, reproductive health, and growth and development. And as we just recently touched on, vitamins K1 and K2 are both beneficial but vitamin K1⁴ plays a larger role in blood clotting and is often administered as a medication. This is why newborns receive a vitamin K1 injection shortly after birth: to prevent the potentially lethal vitamin K deficiency bleeding.

Vitamins aside, the orange strawberry-flavored gummies do not contain any added sugars. Instead, they are sweetened with the sugar alcohols xylitol and erythritol, as well as the natural sweeteners monk fruit and stevia leaf extracts. Bulletproof earns a 5-star rating from our testers when it comes to forumulation due to the low-sugar profile and unique vitamin combination.

“These are SO GOOD,” says GGR Senior Staff Writer Amanda who scored the Bulletproof gummies 5 out of 5 stars for taste.

“I’m almost out of these gummies and I’m really sad about it. The Orange Strawberry flavor is so tasty and tropical. I look forward to taking these every day.”

While not totally obvious on the vitamin D’s product page, a little poking around the Bulletproof site tells us their supplements only contain high-quality and “clean” ingredients provided in science-backed doses. They’re also free of GMOs, dyes, soy, gluten, and artificial fillers. 

Best Vegan Vitamin D Supplement: Pure Encapsulations Vitamin D3 Vegan Liquid

Good for: Plant-based eaters seeking a high-quality, effective dose of vitamin D

Best Overall

Pure Encapsulations Vitamin D3 Liquid

GGR Score: 4.13

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Product Highlights

• Liquid vitamin which provides 25 µg of vitamin D3 per droplet (1,000 IU)
• Claimed to enhance calcium absorption and retention to support bone health
• Stated to bolster musculoskeletal, cardiovascular, neurocognitive, cellular, immune, and breast health
• Free from wheat, eggs, tree nuts, peanuts, gluten, artificial colors, artificial flavors, artificial sweeteners, coatings and shellacs, GMOs, unnecessary binders, fillers, and preservatives
• Directed to take 1–7 drops daily with a meal

Pros & Cons

Pros

• Reported to be effective in raising levels of vitamin D3
• No taste
• Clean ingredients

Cons

• Reports of faulty cap dispenser and dropper
• Reports of damaged packaging
• Some may prefer a capsule form

Bottom Line

If you are looking for a clean and high-quality vitamin D3 supplement that is easy to add to your daily routine, the Pure Encapsulations Vitamin D3 Liquid is a solid choice.

Pure Encapsulations Vitamin D3 Vegan Liquid provides an excellent way for plant-based eaters and vegans to supplement with vitamin D. The Pure Encapsulations supplement provides 25 micrograms (mcg)—or 1,000 international units (IU)—of vitamin D3 as cholecalciferol. Many of vitamin D supplements we tested offered higher doses, which is why this liquid option earns a 4-star rating for formulation.

The National Institutes of Health (NIH) indicates males and females should get 15 mcg (600 IU) of vitamin D daily and increase intake to 20 mcg (800 IU) at age 70 and older. However, the Endocrine Society⁷ states that to maintain adequate vitamin D levels, adults might need at least 37.5-50 mcg (1,500–2,000 IU) per day of supplemental vitamin D, and children and adolescents might need at least 25 mcg (1,000 IU).

Vitamin D2 is typically a plant-based dietary supplement source, as vitamin D3 supplements⁸ are often manufactured from animal products—therefore not naturally vegan-friendly. But as we’ve covered, vitamin D3 is not as effective as vitamin D2, which can present a real challenge for those following a vegan-based diet searching for an effective vitamin D supplement. 

Pure Encapsulations has overcome such an obstacle by formulating their plant-based vitamin D3 using sustainably harvested lichen, a complex life form of both fungus and algae. According to Pure Encapsulation’s Product Information Sheet, it’s the only plant-derived source of vitamin D3 that has been accepted by the UK Vegan Society.

Because vitamin D is a fat-soluble vitamin, the liquid vitamin supplement also contains medium-chain triglycerides (MCT) to help its absorption. The addition of natural alpha tocopherols (vitamin E) helps preserve the supplement’s freshness and could even lower inflammation according to a study published in Lipids in Health and Disease⁹. 

Along with being vegan-friendly, the vitamin D supplement is also certified gluten-free and devoid of common allergens like peanuts and tree nuts. It’s also free of GMOs, artificial colors, artificial flavors, artificial sweeteners, and other unnecessary binders, fillers, and preservatives.

Pure Encapsulations further indicates storing the vitamin D supplement in a cool, dry place. This is because vitamin D is sensitive to heat and UV light, along with air and mineral acids.

One serving is five drops, and GGR head of content and expert product tester Kate Meier found these to be very easy to take—they have no taste and can easily be added to any beverage you’re enjoying. Kate did mention that it may be easy to take too much of this liquid supplement, as you really have to pay attention to how many drops you’re consuming, but all in all, it’s a great experience.

Best Vitamin D Supplement Drops: Thorne Vitamin D/K2 Drops

Good for: Vitamin D-rop searchers who prefer liquid over capsules and chewables

Best Drops

Thorne Vitamin D/K2 Drops

GGR Score: 4.4

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Product Highlights

• Each serving provides 25 µg (1,000 IU) of vitamin D3 and 200 µg of vitamin K2
• Formulated to support bone, muscle, cardiovascular, and immune health
• Self-dispensing top designed to provide exact dosing
• Manufactured in a GMP facility and certified by NSF International yearly

Pros & Cons

Pros

• Easy-to-take and convenient
• Flavorless
• Made in GMP facility
• Quality assurance process
• Clean ingredients
• Affordable price

Cons

• Dispenser may be tricky
• Reports of damaged packaging

Bottom Line

Thorne Vitamin D/K2 liquid supplement is a convenient and affordable way to increase your intake of both vitamin D3 and vitamin K2.

Thorne Vitamin D/K2 Drops are a purposeful, synergistic blend of vitamins D and K2 to support bone, immune, and cardiovascular health. With each 2-drop serving, you’ll specifically be taking in 25 mcg (1,000 IU) of vitamin D3 and 200 mcg of vitamin K2. 

The vitamin D drops also contain MCT oil to enhance absorption, as well as mixed tocopherols to preserve freshness. It’s also free of gluten and dairy-free, devoid of artificial flavors, and recommended to be stored in a cool, dry place (and not refrigerated). 

To help ensure the accuracy of the dosed drops, the Thorne vitamin D supplement comes with a self-dispensing tip. The top disperses individual drops, which Thorne says you might experience a delay between them for safer dosing, though they also encourage dispensing onto a spoon before consuming can help you get the right dosage. 

GGR Senior Editor Nicole Davis, who was initially supplementing with the Nature Made Vitamin D3 softgels, has since switched to the Thorne liquid vitamin D. She scored both taste and swallowability of this liquid vitamin D at 5 out of 5 stars.

“These drops are tasteless, and I love that you can mix it into a beverage. I find them easier than taking a pill everyday. And, I haven’t noticed any difference in benefits from the softgels I was taking, which is a good thing as I definitely noticed better energy when I first started taking vitamin D,” says Nicole.

According to Thorne’s website, the US-manufactured and FDA-regulated supplement brand is trusted by 45K+ healthcare professionals, 100+ sports teams, 10K+ pro athletes, and U.S. Olympic teams. Thorne is also an official collaborator with Mayo Clinic, as well as the official supplement partner of CrossFit and UFC. However, Thorne doesn’t list any third-party testing labs or results, so it earns a 3-star rating for third-party testing.

Best Organic Vitamin D Supplement: Garden of Life Raw Whole Food Vitamin D

Good for: Whole food advocates looking for a boost of vitamin D, probiotics, and nutrients

Best Whole Food

Garden of Life Raw Vitamin Code Raw D3

GGR Score: 4.28

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Product Highlights

• Derived from raw whole foods
• Each serving provides 5000 IU of fat-soluble raw vitamin D3
• Lipid base consists of high omega-9 organic green cracked wall chlorella
• Added probiotics and enzymes include lactobacillus probiotics and digestive enzymes lipase, protease, bromelain, lactase, and papain 
• Formulated to support bone, joint, breast, prostate, and immune health

Pros & Cons

Pros

• Raw
• 3rd-party certified
• Clean ingredients
• Vegetarian
• Added probiotics and enzymes

Cons

• Dosage too high for some
• Added probiotics may cause digestive problems for some

Bottom Line

The Garden of Life Vitamin Code Raw D3 is a gluten- and dairy-free whole food vitamin D complex that also contains a healthy dose of probiotics and digestive enzymes.

Garden of Life Raw Whole Food Vitamin D is formulated with whole food nutrition and contains a heavy dose of vitamin D3—5,000 IU to be exact. With such a large dose, compared to other products on our list, it’s urged to consult your healthcare practitioner before starting the supplement.

Vitamin D might be the nutrient of interest, but it cannot be overshadowed by the other 20+ whole food ingredients it contains. For that reason, it earns a 5-star rating for its formulation. Kate Meier, GGR head of content, said the capsules do taste a bit “plant-like,” but it’s not off-putting. She scored the taste 4 out of 5 stars.

We’ll first note the vitamin D supplement is joined with omega-9—a lipid base sourced from organic green chlorella (a type of algae)—to promote absorption. It also provides a raw organic blend of live probiotics and digestive enzymes to further enhance the absorption of nutrients, although we also recommend checking out the best probiotics to optimize your gut and overall health.

The robust vitamin D formulation also contains an organic fruit and vegetable blend of apple, beet, and broccoli, amongst many others down the colorful alphabet. Their addition is intended to provide antioxidants, vitamins, and nutrient cofactors that help drive essential chemical processes in the body. 

The whole food supplement is also certified by the nonprofit B Lab to meet rigorous standards related to social and environmental performance, accountability, and transparency. It’s also certified non-GMO, gluten-free, and kosher and manufactured without high heat, synthetic binders, fillers, artificial flavors, artificial sweeteners, artificial colors, and other additives.

Garden of Life also prides itself on its traceability, meaning each ingredient can be traced back to its source, and partnering with charitable organizations and foundations. They were also the first vitamin and supplement brand to be Certified Carbon Neutral and are committed to sustainable practices. For this reason, Garden of Life earns a 5-star rating for third-party testing.

Best Vitamin D Supplement for Kids: Carlson Labs Kid’s Super Daily D3 + K2

Good for: Kiddos recommended to an effective and high-quality vitamin D supplement

Best for Kids

Carlson Kid’s Super Daily Vitamin D3 + K2

GGR Score: 4.7

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Product Highlights

• Children’s daily vitamin D3 liquid provides 25 µg (1,000 IU) and 22.5 µg of vitamin K2 per serving
• Easily add to food or beverage without altering the taste
• Made in an FDA-registered laboratory for potency and quality
• No added chemicals, flavors, or artificial coloring
• Euro-dispenser ensures accurate dosage

Pros & Cons

Pros

• Tasteless
• Has both vitamins K2 and D3
• No added chemicals
• Easy to measure

Cons

• Rosemary extract is too fragrant for some

Bottom Line

Made in an FDA-registered laboratory, Carlson’s Kid’s Super Daily Vitamin D3 + K2 liquid supplement provides 25 micrograms (1,000 international units) of concentrated vitamin D3 and 22.5 micrograms of vitamin K2 per serving.

Carlson Labs Kid’s Super Daily D3 + K2 is formulated for children aged four years or older, specifically providing 25 mcg (1,000 IU) of vitamin D. The amount of vitamin D matches some of our picks for adults, so is this too much or just right for the kiddos?

The NIH recommends infants from 0-12 months get 10 mcg (400 IU) of vitamin D each day and graduate to an adult dose of 15 mcg (600 IU) at age 1. However, the Endocrine Society says that children one year and older require at least 600 IU daily to maximize bone health. 

The Endocrine Society further states at least 1,000 IU of vitamin D daily can help raise blood levels consistently. And under medical supervision, maintaining tolerable upper limits (UL) of vitamin D should be at least 3000 IU/d for children aged 4 to 8 and 4000 IU/d for everyone over 8 years of age. However, higher levels of 4000 IU/d for children 1 to 18 years old may be needed to correct vitamin D deficiency.

Preventing and correcting vitamin D deficiency is essential at all life stages, but especially in growing children to support their growing bones and bodies. Adequate vitamin D also reduces the risk of rickets, a condition described as the softening and weakening of the bones, particularly in children ages 6 to 24 months.  

GGR Senior Editor Nicole Davis, mom of three, is no stranger to Carlson vitamin D drops. “With my second we went through two different types of vitamin D before trying this brand…she had a bad reaction to others (we think), crying super duper hard and was just so unhappy. Something did not sit right with her. In my delirium at 2 a.m. with a screaming newborn I remember Googling vitamin D drops and read reviews about these so I thought I’d try them. Voila!”

Nicole scored taste, swallowability, and side effects all at 5 out of 5 stars for these Carlson drops.

Carlson vitamin D supplement provides 22.5 mcg of vitamin K2 as well. While we’ve explored the benefits of vitamin K2 for adult health, a 2022 review¹⁰ examining the impacts of vitamin K2 on children’s health points out children have the highest vitamin K needs. Vitamin K2 shows to be safe and effective for children and promotes bone health, blood clotting, and a healthy heart. 

The review further suggests that 45 to 50 mcg of vitamin K2 is an appropriate intake range for children, although the supplement contains about half of the vitamin K2 recommendations. Parents and caregivers can help fill in the remaining needs with vitamin K2-rich food sources¹¹, including cheese, milk, and other fermented foods and animal products. 

Overall, even though everyone benefits from seeking medical assistance regarding their vitamin D and nutritional needs, it’s a critical step for children. Before starting this product, or any other supplement for that matter, please consult with your child’s pediatrician for their utmost safety. 

The D3+K2 supplement also contains MCT oil and an antioxidant blend—of d-alpha tocopherol and rosemary extract—to enhance absorption and freshness. The formulation comes in unflavored vegetarian drops, that can be added to food or a drink, to lower any intake resistance from the little recipient. 

Also rest easy knowing the kid’s vitamin D supplement is free of GMOs, soy, gluten, dairy, and artificial preservatives. It’s also tested to meet potency and purity standards. 

Other Vitamin D Supplements We Researched

Because there are hundreds of vitamin D supplements out, it’s nearly impossible to capture other great finds into one small, yet mighty list. Beyond our top picks, other vitamin D supplements we researched and approve include: 

• Nordic Naturals Zero Sugar Vitamin D3 Gummies
• TheraCal D2000 Bone Health Supplement
• NATALIST Vitamin D3 Gummies
• Source Naturals Vitamin D-3 Liquid Drops
• Designs for Health Liposomal D Supreme Vitamin D

How We Picked and Tested the Best Vitamin D Supplements

We take our product reviews verryyy seriously and the same goes for picking and testing the best vitamin D supplements on the market. To form our top picks list, we specifically analyzed and factored in the following:

• Vitamin D type: As we’ve mentioned, vitamin D3 shows to be the most effective for increasing blood levels of vitamin D. This said, we are preferential towards vitamin D3 and each of our chosen products contains this form. 
• Additional ingredients: If additional ingredients are formulated with vitamin D, what’s the intention? The inclusion of extra virgin olive oil is a great example of this, as the fat source can help enhance the absorption of the fat-soluble vitamin. We also favor products with cleaner formulas that are free of artificial ingredients, fillers, and other lower-quality, unnecessary ingredients.
• Supplemental form: Consumers differ on how they wish to take a supplement—such as a liquid or softgel—so we captured various supplemental forms to honor various preferences. 
• Cost: While vitamin D supplements tend to be budget-friendly as a whole, we made sure to pick assorted price points to accommodate just about every personal budget. 
• Manufacturing and testing: Because supplements are not tightly regulated, we always always prioritize products that have undergone tight manufacturing and testing practices. This includes compliance with the Current Good Manufacturing Practice (cGMP) set and monitored by the U.S. Food and Drug Administration (FDA).
• Brand loyalty: Is the company committed to high-quality products? Do they strive to keep customers both informed and satisfied? Just as we’re loyal to our review process and consumers, we place major weight on brands that do the same. 

Benefits of Vitamin D Supplements

Some health benefits of vitamin D are familiar, but others are less obvious. Regardless, what vitamin D can do for the body and health is impressive and all backed by research. 

Supports Bone Health

One of the most obvious and notable functions of vitamin D is its critical role to build and support healthy bones. Vitamin D deficiency also increases the risk of rickets in children, as well as osteomalacia and osteoporosis in adults.

This is because the body needs vitamin D for calcium absorption; and without enough of each, the body will start pulling available calcium in the skeletal system and eventually weaken bones. Supporting data¹² clearly indicates that inadequate vitamin D over long periods of time can lead to bone demineralization. 

A meta-analysis¹³ shows that vitamin D supplementation does not appear to improve bone health for those with adequate vitamin D levels. However, research¹⁴ advises that vitamin D intake of 800 IU per day—in tandem with sufficient calcium intake—is optimal for fracture prevention. 

Protects from Several Chronic Diseases

Chronic diseases are conditions that last one year or more—like heart disease, Type 2 diabetes, and cancer—are the leading causes of death and disability in the U.S. Lifestyle factors, including diet and exercise, mainly contribute to the risk of chronic disease but vitamin D also shows to protect from the following:

• Heart/cardiovascular disease: A 2014 meta-analysis¹⁵ suggests vitamin D supplementation might protect against heart failure in older adults. A supporting 2019 systematic review and meta-analysis¹⁶ shows supplementing with vitamin D may reduce blood cholesterol and triglyceride levels.
• Cancer: Research¹⁷ proposes that low blood vitamin D is associated with an increased risk of 15 different cancers—including breast, colon, lung, and prostate cancers—whereas adequate vitamin D may reduce the growth and spread of malignant (cancer) cells. A 2019 systematic review and meta-analysis¹⁸ also found that vitamin D supplementation could reduce the risk of cancer death by 15%. 
• Type 2 diabetes: Because vitamin D deficiency is linked to insulin resistance and type 2 diabetes, researchers continue examining if vitamin D supplementation could prevent or help manage the chronic disease. Although a 2017 review¹⁹ advises vitamin D supplementation cannot be recommended to prevent or improve Type 2 diabetes at this time, a recent 2022 study²⁰ hints vitamin D could be effective in decreasing diabetes in adults with prediabetes. 

Bolsters Immune Function

The immune system helps the body defend against harmful invaders, and 2011 data²¹ suggests lower levels of vitamin D may increase the risk of infections. Cells of the immune system—like B cells, T cells, and monocytes—may also positively respond to vitamin D, thus bolstering immune function, especially in individuals managing an autoimmune disease. 

A more recent 2020 review published in Nutrients²² tells us that vitamin D shows to exert immunological activities on many immune system responses. There have also been associations between low levels of vitamin D and greater risks of immune-related health conditions, including psoriasis, multiple sclerosis, type 1 diabetes, and rheumatoid arthritis. 

Boosts Mental Health

Have you ever felt down in the dumps, only to get an instant mood and energy jolt after basking in the sweet sunshine? Well, not only can getting out in the sun boost your mood, but vitamin D supplementation might as well. 

A 2020 systematic review and meta-analysis²³, covering 25 trials and 7,500+ participants, found that vitamin D supplementation can reduce negative emotions. The benefits may be more pronounced in patients with major depressive disorders and individuals with vitamin D deficiency, though the evidence appears promising. 

Supports Weight Loss

Fat loss is the byproduct of lifestyle factors, especially diet, and vitamin D might surprisingly play a role. Interestingly, obesity can increase the risk of vitamin D deficiency whereas weight loss can increase vitamin D levels according to a 2011 study published in The American Journal of Clinical Nutrition²⁴. 

In a 2018 study²⁵, researchers conducted a double-blind clinical trial on 50 overweight and obese women: one group received 50,000 IU of vitamin D per week while the other group received a placebo for six weeks. The group receiving vitamin D significantly reduced weight, waist circumference, and body mass index while increasing blood levels of vitamin D. 

A less recent, yet larger 2014 study²⁶ prescribed over 200 overweight and obese women (aged 50-75 years) with a calorie-restricted diet and exercise routine—and half of the women received 2,000 IU daily of vitamin D3 or and the other half took a placebo. After one year, the researchers found women who repleted vitamin D stores experienced greater improvements in their weight loss. 

Dosing and Interactions 

While vitamin D supplements are mostly considered to be safe, you should still dose accordingly. Vitamin D can also interact with certain medications, which could pose serious risks and/or reduce the efficacy of the supplement or prescription. 

Dose Recommendations

The amount of vitamin D you need each day is based on Recommended Dietary Allowances (RDAs), or the average daily intake level to meet nutrient requirements. Provided by the National Institutes of Health, the RDAs below indicate daily intakes sufficient to maintain bone health and calcium metabolism in healthy metabolism: 

*Recommendation based on Adequate Intake (AI)

Interestingly, too, a 2020 review²² hints there’s still debate on what level of vitamin D in the blood is optimal to achieve the health benefits of vitamin D. However, it’s likewise advisable to increase vitamin D intake—and have sensible sunlight exposure—to maintain levels.

To add more complexity to the matter, vitamin D testing can be expensive and not always supported as a screening tool². For successful repletion of vitamin D, it’s prudent to mention who might be at the greatest risk of deficiency which includes:

• People who cannot tolerate or avoid dairy products or follow a vegan diet
• Those who are classified as obese
• Individuals condition that impacts the digestive system, including Crohn’s disease and conditions that interfere with normal fat digestion
• People who have undergone gastric bypass surgery
• Darker-skinned individuals or those who are regularly fully-clothed/use sunscreen that blocks vitamin D absorption from the sun
• Older adults, especially who spend more time indoors
• Those who live in the northern hemisphere, especially when winter arrives and sun exposure lessens

All this said, recommended intake values also vary based on an individual’s vitamin D level. Someone with a significant vitamin D deficiency will require more vitamin D to replete those vitamin D stores. 

Interactions & Safety

It’s smart to consult with your doctor before taking any sort of supplement, especially if you’re taking medication. This is because there’s always a risk of drug interactions, which can make the prescription less effective and/or lead to unwanted—and sometimes dangerous and fatal—side effects. 

Mayo Clinic counsels the following medications can lead to possible interactions, including:  

• Aluminum 
• Anticonvulsants, specifically phenobarbital and phenytoin
• Atorvastatin
• Calcipotriene
• Cholestyramine 
• Cytochrome P-450 3A4 substrates 
• Digoxin
• Diltiazem 
• Orlistat
• Thiazide diuretics 
• Steroids
• Stimulant laxatives
• Verapamil 

Beyond medication interactions, vitamin D supplementation shows to be safe and toxicity is rare¹². Severe adverse effects have only been reported with very extreme intakes of vitamin D ranging from 15,000-42,000 mcg, which is well above natural intakes from food or supplements.

Still, most of the risks are related to vitamin D’s function of increasing calcium absorption—the more vitamin D available, the more calcium that’s absorbed, which can cause hypercalcemia. Defined as high calcium in the blood, hypercalcemia can cause bone pain, digestive complications, kidney stones and failure, depression, and other worrisome health concerns. 

It might sound like a broken record, but it’s genuinely important to seek medical guidance to help determine your unique nutrient needs. 

Buying Guide: What to Look for in Vitamin D Supplements

Whether you’re looking for additional guidance to choose between our top picks or venturing outside the list, lean on these expert tips to decide which vitamin D supplement is right for you.

Review the Formulation

The formulation is what you’ll actually be consuming, so it’s important to review it. Here’s what to look out for in a vitamin D supplement: 

• Vitamin D form: Vitamin D supplements mostly contain one of two forms, including vitamin D2 (ergocalciferol) or vitamin D3 (cholecalciferol). Both are great sources of vitamin D but we do recommend choosing a supplement with vitamin D3 since it’s more effective in raising vitamin D levels in the blood. 
• Vitamin D content: Most vitamin D supplements provide 1,000-2,000 IUs of vitamin D, although some offer higher doses. Ultimately, you and your doctor should explore together how much vitamin D might be best for your individual needs and select a dosage to match.
• Added ingredients: Beyond vitamin D, review and consider additional ingredients in the supplement. For instance, some vitamin D supplements contain other nutrients such as vitamins A and K while others (outside of our picks) might contain unwanted fillers. 

Consider the Supplement Form

Would you rather consume the vitamin D supplement as liquid drops, softgels, or gummies? Pick a supplement form based on your preferences, as you’ll be more consistent in taking it if it’s in a preferential form. 

Factor in Your Dietary Needs and Preferences

Do you follow a vegan diet? Or perhaps you’re managing Celiac disease and needing a gluten-free option. Consider your dietary needs and/or preferences and choose a vitamin D supplement to match. 

Explore Verifications and Certifications

Exploring the product verification and certifications can give you great insight into what’s actually in the supplement. (And what’s not in the product.)

Look out for third-party testing verifications to best validate the product’s safety, purity, and quality. Also, check to see if the product holds verifications that are important to you like certified gluten-free and/or vegan. 

Investigate the Brand Behind the Product

Investigating the brand behind the product of interest can deepen your understanding of the brand’s standards and reputation. Areas that can provide great insight include: 

• Return policies and 100% money-back guarantees
• Customer reviews on the site’s main webpage, as well as on Amazon and other third-party seller sites if available
• Customer service access or at minimum a contact form you can fill out—and actually get a response back

Taking this extra step can help you decide if you’re willing to support a company (and acquire your hard-earned dollars)!

FAQs About Vitamin D Supplements

References

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2. Kennel KA, Drake MT, Hurley DL. Vitamin D deficiency in adults: when to test and how to treat. Mayo Clin Proc. 2010;85(8):752-758. doi:10.4065/mcp.2010.0138
3. Armas LA, Hollis BW, Heaney RP. Vitamin D2 is much less effective than vitamin D3 in humans. J Clin Endocrinol Metab. 2004 Nov;89(11):5387-91. doi: 10.1210/jc.2004-0360. PMID: 15531486.
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7. Holick MF, Binkley NC, Bischoff-Ferrari HA, et al. Evaluation, treatment, and prevention of vitamin D deficiency: an Endocrine Society clinical practice guideline. J Clin Endocrinol Metab. 2011 Jul;96(7):1911-30. doi: 10.1210/jc.2011-0385. Epub 2011 Jun 6. Erratum in: J Clin Endocrinol Metab. 2011 Dec;96(12):3908. PMID: 21646368.
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9. Lira FS, Rosa JC, Cunha CA, et al. Supplementing alpha-tocopherol (vitamin E) and vitamin D3 in high fat diet decrease IL-6 production in murine epididymal adipose tissue and 3T3-L1 adipocytes following LPS stimulation. Lipids Health Dis. 2011;10:37. Published 2011 Feb 27. doi:10.1186/1476-511X-10-37
10. Kozioł-Kozakowska A, Maresz K. The Impact of Vitamin K2 (Menaquionones) in Children’s Health and Diseases: A Review of the Literature. Children (Basel). 2022;9(1):78. Published 2022 Jan 5. doi:10.3390/children9010078
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13. Bolland MJ, Grey A, Avenell A. Effects of vitamin D supplementation on musculoskeletal health: a systematic review, meta-analysis, and trial sequential analysis. Lancet Diabetes Endocrinol. 2018;6(11):847-858. doi:https://doi.org/10.1016/s2213-8587(18)30265-1
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16. Dibaba DT. Effect of vitamin D supplementation on serum lipid profiles: a systematic review and meta-analysis. Nutr Rev. 2019;77(12). doi:https://doi.org/10.1093/nutrit/nuz037
17. ‌Holick MF. Cancer, sunlight and vitamin D. J Clin Transl. Endocrinol 2014;1(4):179-186. doi:https://doi.org/10.1016/j.jcte.2014.10.001
18. Zhang Y, Fang F, Tang J, et al. Association between vitamin D supplementation and mortality: systematic review and meta-analysis. BMJ. Published online August 12, 2019:l4673. doi:https://doi.org/10.1136/bmj.l4673
19. ‌Lips P, Eekhoff M, van Schoor N, et al. Vitamin D and type 2 diabetes. J Steroid Biochem Mol Biol. 2017 Oct;173:280-285. doi: 10.1016/j.jsbmb.2016.11.021. Epub 2016 Dec 5. PMID: 27932304.
20. Pittas AG, Kawahara T, Jorde R, et al. Vitamin D and Risk for Type 2 Diabetes in People With Prediabetes. Ann Intern Med. Published online February 7, 2023. doi:https://doi.org/10.7326/m22-3018
21. Aranow C. Vitamin D and the immune system. J Investig Med. 2011;59(6):881-886. doi:10.2310/JIM.0b013e31821b8755
22. Charoenngam N, Holick MF. Immunologic Effects of Vitamin D on Human Health and Disease. Nutrients. 2020 Jul 15;12(7):2097. doi: 10.3390/nu12072097. PMID: 32679784; PMCID: PMC7400911.
23. Cheng Y, Huang Y, Huang W. The effect of vitamin D supplement on negative emotions: A systematic review and meta‐analysis. Depress Anxiety. Published online May 4, 2020. doi:https://doi.org/10.1002/da.23025
24. Mason C, Xiao L, Imayama I, et al. Effects of weight loss on serum vitamin D in postmenopausal women. Am J Clin Nutr. 2011;94(1):95-103. doi:10.3945/ajcn.111.015552
25. Khosravi ZS, Kafeshani M, Tavasoli P, et al. Effect of Vitamin D Supplementation on Weight Loss, Glycemic Indices, and Lipid Profile in Obese and Overweight Women: A Clinical Trial Study. Int J Prev Med. 2018;9:63. Published 2018 Jul 20. doi:10.4103/ijpvm.IJPVM_329_15
26. Mason C, Xiao L, Imayama I, et al. Vitamin D3 supplementation during weight loss: a double-blind randomized controlled trial. Am J Clin Nutr. 2014 May;99(5):1015-25. doi: 10.3945/ajcn.113.073734. Epub 2014 Mar 12. Erratum in: Am J Clin Nutr. 2014 Oct;100(4):1213. PMID: 24622804; PMCID: PMC3985208.

Sydney Lappe, R.D.

Sydney Lappe is a St. Louis-based Registered Dietitian with 6+ years of nutrition editing and writing experience. She holds a Master’s Degree in Nutrition and Dietetics and completed undergrad work in psychology. While fitness wasn’t in Sydney’s routine growing up, it quickly became a large part of her daily life while studying the facets of health and nutrition. Also managing chronic pain, she has come to fully realize movement is a special gift to never take for granted and hopes to inspire others to invest in their physical, mental, and emotional wellness while they can. Including her passion for all things health, Sydney enjoys spending time with her loved ones, being active in various capacities, drinking bottomless cups of coffee, eating a hearty bowl of oatmeal, and letting her creativity roam through writing and graphic design.

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