Several vitamins should be part of your daily nutrition, including Vitamin B12, potassium, and of course Vitamin D. This essential vitamin promotes overall health and plays a crucial role in bodily function. Vitamin D’s most notable function involves strengthening bones by allowing calcium to be more readily absorbed within the body, leading to strong and healthy bones. Without adequate Vitamin D, bones become soft and weak, leading to diseases like Rickets in children and Osteoporosis in adults.
Vitamin D deficiency is quite common today but can be addressed through increased dietary sources or supplementation. Deficiency has been linked to breast cancer, colon cancer, depression, heart disease, and obesity. Our bodies produce Vitamin D naturally, but only through sun exposure, which explains why many people in colder climates develop deficiencies.
The Best Vitamin D Supplements
Manna Liposomal D3 + K2
Manna Liposomal D3 + K2 is a liquid supplement containing 75mcg of Vitamin D (375% daily value) and 100mcg of Vitamin K2 (83% daily value).
This is our top-rated Vitamin D3 supplement due to its liposomal delivery system. Many vitamin supplements prove ineffective because they cannot be properly absorbed by the body. Manna’s Vitamin D3 uses liposomal technology to enhance absorption by 10X compared to competing products.
The product is vegan, manufactured in the USA, and backed by a 90-day money-back guarantee.
Onnit Vitamin D3 Spray
Onnit Vitamin D3 Spray is a spray supplement containing 25mcg of Vitamin D (125% daily value) and 150mg of Vitamin K2.
The product is available in grapefruit and passionfruit guava flavors.
Simply take 5 sprays to get your daily dose of vitamin D.
This product is ideal for people who prefer a spray over liquids and pills, as well as those seeking a lower dose of vitamin D (vs. a therapeutic dose).
What Are The Different Types Of Vitamin D Supplements?
Supplemental Vitamin D comes in two forms: Vitamin D3 and Vitamin D2. Vitamin D2 typically derives from yeast or mushrooms, while dietary Vitamin D3 comes from fish oil or lichen (vegan alternative).
Vitamin D3 is the same type our skin produces upon sun exposure. Studies have shown that Vitamin D3 raises blood levels more effectively than D2. Many researchers agree that Vitamin D2 alone is insufficient, so when choosing a supplement, select Vitamin D3 or a combination product, not just Vitamin D2.
Vitamin D Supplement Benefits
Vitamin D offers numerous benefits as an essential vitamin required for proper body function. The following are the key benefits and associated functions of Vitamin D:
- Supports bone health
- Allows for proper absorption of calcium in the body
- Prevents obesity
- Prevents various cancers
- Wards off Osteoporosis and Osteopenia
- Prevents heart disease
- Prevents Rickets
- Promotes the absorption of Phosphorus in the body
- Allows for proper neurological health and communication in the body
- Plays a role in lowering blood pressure
- Reduces the risk of falling in older populations
- Strengthens teeth
Should I Take Vitamin D Supplements?
Vitamin D supplementation has grown increasingly common in recent years as many individuals discover they are deficient. Increased sunscreen use and reduced dairy consumption have contributed to rising deficiency rates. However, even dietary sources of Vitamin D provide limited help in reaching the daily recommended intake of 600 IU for adults. Even strong Vitamin D sources like milk contain modest IU amounts.
Supplementation has therefore become common as it helps adults reach that crucial 600 IU goal, particularly adults over 70 who require 800 IU daily. Additionally, as we age, our ability to absorb Vitamin D diminishes. However, researchers continue debating its actual efficacy, as many studies show it doesn’t significantly improve bone health or prevent diseases and cancers. If you’re considering Vitamin D supplements, consult your doctor first.
Do Vitamin D Supplements Work?
Although you may be Vitamin D deficient due to limited sun exposure and insufficient dietary sources, that doesn’t mean you should rush to buy supplements. Research indicates that while Vitamin D is crucial for overall health, supplements may not benefit your body as much as dietary sources and natural production do. Additionally, Vitamin D deficiencies often aren’t serious issues, and simply spending time outdoors provides sufficient sun exposure (though never skip sunscreen to boost Vitamin D levels!).
However, if you’re looking to increase your Vitamin D levels, you can include more Vitamin D-rich foods in your diet and consider either a multivitamin containing Vitamin D or a dedicated Vitamin D supplement.
Alternatives To Vitamin D Supplements
While Vitamin D supplements are widely available, many dietary sources can provide you with this essential vitamin. The following are excellent dietary sources of Vitamin D:
- Milk
- Eggs (specifically the yolks)
- Salmon
- Mushrooms
- Cheese
- Fortified almond Milk
- Tofu
- Yogurt
- Fortified soy milk
It’s important to note that because Vitamin D is fat-soluble, consuming these sources alongside healthy fats can enhance absorption and bioavailability. Another alternative to supplementation is sunshine. Stepping outside for 5-30 minutes twice weekly can significantly boost Vitamin D levels. Remember that sunscreen prevents skin cancer, so if you’re outdoors for extended periods, make sure to apply it!
Vitamin D And Your Overall Health
Vitamin D plays an essential role in overall health. It maintains bone strength, prevents diseases and cancers, and supports heart health. Although Vitamin D deficiency is common, rushing to purchase supplements isn’t critical. Older adults and infants are the populations most likely to need supplementation.
Most Vitamin D comes from sun exposure and dietary sources. Spending more time safely in the sun and including more Vitamin D-rich foods in your diet can help raise your levels. If you’re considering supplementation, ensure you’re getting a product containing Vitamin D3, the more absorbable and bioavailable form of Vitamin D.
