Are All Vitamin D Brands The Same
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Most experts agree that it's best to get your vitamins and minerals from food whenever possible. But in the case of vitamin D, that can be tough.
Yes, you can get vitamin D from a handful of foods like eggs, fortified milk or cereal, fatty fish such as salmon, and some mushrooms. And yes, your body can also make vitamin D when your skin is exposed to sunlight. But for many of us, that's not enough. Research shows many Americans are vitamin D deficient, says Arielle Levitan, M.D., author of The Vitamin Solution.
But getting enough of the nutrient is crucial. Vitamin D helps your body absorb calcium, so it's especially important for keeping your bones healthy and reducing your risk of osteoporosis. It's also a key player for immune health. "We need the vitamin for our bodies to be able to fight off viruses and bacteria," explains Frances Largeman-Roth, R.D.N., nutrition expert and author of Smoothies & Juices: Prevention Healing Kitchen.
Vitamin D works behind the scenes in other ways, too. The nutrient helps keep inflammation levels in check, promotes healthy muscle function, and is even involved in maintaining healthy blood sugar levels and brain function, according to the National Institutes of Health.
Do you need to take a vitamin D supplement?
The majority of adults don't get enough vitamin D from food and sun exposure. As a result, "most adults would benefit from a vitamin D supplement depending on factors such as age, skin tone, where you live, and whether you have certain medical conditions," Dr. Levitan explains.
You may need a supplement, especially in the non-summer months, if you live in a northern latitude where the sun's rays are weaker—anywhere north of San Francisco, Denver, St. Louis, or Richmond, Virginia, Harvard Health experts say. You might also be short on D if you're older or have darker skin—two factors that make it harder for skin to convert sunlight into vitamin D.
The bottom line? "If you live in a very sunny state and spend plenty of time outside and eat plenty of fatty fish, you probably don't need a supplement," Largeman-Roth says. If you don't tick those boxes, talk to your doctor, who can check your vitamin D levels with a simple blood test and determine if a supplement is right for you.
How to choose the best vitamin D supplement
As with all supplements, not every bottle of vitamin D is created equal. The good news is that finding a high-quality supplement doesn't have to be hugely complicated. Some factors to keep in mind while you shop:
- Choose vitamin D3, if you can. If you see vitamins D2 and D3 on the store shelf, go with the latter. "Both vitamin D2 and vitamin D3 increase levels of the vitamin in the blood, but D3 might lead to a greater and longer increase than D2," explains Jinan Banna, R.D., Ph.D., associate professor of nutrition at the University of Hawaii at Mānoa.
- Don't go dose crazy. More isn't always better, and very high amounts (think, more than 4,000 IU daily) can actually be toxic. "Most people do well between 800 and 2,000 IU daily," Dr. Levitan says. Your doctor can help you decide the right amount for you based on a current blood test.
- Consider the delivery method. One study found that vitamin D in gummy form may be more absorbent than capsules or tablets. Another study concluded that liposomal vitamin D—the kind delivered with certain lipids—can also enhance absorption. But if you'd rather just take a pill, you'll still benefit, Largeman-Roth says.
- Look for trusted verifications. Choose products that have been verified by independent certifiers, like the US Pharmacopeial Convention (USP) or NSF International, all three experts say. Either verification ensures that you're getting the amount of D listed on the product label, without a side of unwanted ingredients or additives.
Ready to pick up a bottle of the sunshine vitamin? Here are the best vitamin D supplements, according to experts.
1 Nature Made D3 Adult Gummies
These sweet, fruit-flavored gummies taste great, but they're made without high fructose corn syrup, artificial flavors, sweeteners, or synthetic dyes. "They're easy to take on the go," Largeman-Roth says. A bottle delivers a 75-day supply, and the gummies are USP-verified.
2 Nordic Naturals Vitamin D3 Gummies
These 1,000 IU gummies get their wild berry flavor (and purple color) from fruits and veggies, and they're sweetened naturally with organic tapioca syrup and cane sugar. They're free of fillers and additives and have earned a stamp of approval from NSF International. You'll get a four-month supply in each bottle.
3 Nature's Bounty Vitamin D3 Softgels
Here's a simple, straightforward USP-verified softgel that delivers 2,000 IU of vitamin D in a single daily dose. They're a good choice for folks with food allergies or intolerances, since they're free of milk, lactose, wheat, gluten, and fish. Another bonus? A single bottle will last you nearly a full year.
4 Nurish by Nature Made Vitamin D3
These softgels are a favorite of Largeman-Roth's. You only need one a day, and "they're tiny and easy to take," she says. Available in 1,000 IU, 2,000 IU, and 5,000 IU dosages, they're USP-verified and free of colors and artificial additives. Buy a standalone 30-day supply or opt for a monthly subscription.
5 Vega Sport Pro Vitamin D Capsules
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Don't want any animal products in your supplements? While some vitamin D3 supplements contain lanolin, gelatin, or shellfish, these 1,000 IU capsules are fully plant-based, making them a solid option for vegetarians and vegans. And each 60-dose bottle is NSF verified.
6 Kirkland Signature Extra Strength Vitamin D Softgels
Costco's store-brand vitamin soft gels have everything you need—with zero frills. Each soft gel delivers2,000 IU vitamin D, and with 600 doses in a bottle, you won't have to worry about restocking for awhile.Best of all, they're USP-verified.
7 MegaFood Vitamin D3 for Immune & Bone Health
MegaFood's D3 ispaired with an organic whole foods blend containing brown rice, broccoli, parsley, carrot, and beet, which the brand says can help the body use vitamin D more synergistically. The tablets (which come in 1,000 IU or 2,000 IU doses) are non-GMO verified, dairy-, gluten-, and soy- free, and have been tested to be free of harmful herbicides, pesticide, and glyphosate residues.
8 Carlson Labs Super Daily D3 Liquid Vitamin D Drops
Rather not deal with any kind of pill or chewable? Theseflavorless vegetarian drops, available in 1,000 or 2,000 IU doses, are designed to be added to food or a drink (vitamin D smoothie, anyone?). Also worth noting: The drop formula is made with medium chain triglyceride oil derived from coconuts—a good thing, since vitamin D is absorbed better in the presence of fat, Largeman-Roth notes.
9 BlueBonnet Nutrition EarthSweet Vitamin D3 Chewables
Most chewables contain at least a little bit of sugar. But these 1,000 IU berry tablets are flavored with real raspberries, strawberries, and fruit juice concentrates, delivering less than .3 grams of added sugar per serving. On top of that, they're non-GMO, vegetarian-friendly, and free of potential allergens like gluten, dairy, and soy. A bottle has a 90-day supply.
10 Protocol for Life Balance Vitamins D3 & K2 Liposomal Spray
The tiny fat globules that are used to coat liposomal forms of vitamin D3might be better absorbed than other delivery methods. Pairing the D3 with vitamin K2 can also help both nutrients work synergistically to support bone and heart health, the brand says. Just spritz the xylitol-sweetened spray on your tongue, let it sit for 20 minutes, and swallow.
Marygrace Taylor Marygrace Taylor is a health and wellness writer for Prevention, Parade, Women's Health, Redbook, and others.
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Are All Vitamin D Brands The Same
Source: https://www.prevention.com/food-nutrition/g35686472/best-vitamin-d-supplements/
