The colder months have arrived, meaning the days are shorter and the sun shines less brightly in many areas of the world. The sun contains a natural source of vitamin D, and many people experience a vitamin D deficiency during the fall and winter months. As such, people can benefit from taking the best vitamin D supplement during these months to prevent experiencing negative side effects. Below, we’ll share the top picks for the best vitamin D supplement!
How does vitamin D influence health in the fall and winter? Vitamin D boosts our moods, supports our immune systems, and promotes bone health and muscle growth. As such, during the fall and winter, people become more susceptible to sickness, Seasonal Affective Disorder (SAD, which is characterized by feeling more depressed during a season), and weaker bone and muscle composition. Taking the best vitamin D supplement options keeps people healthier and prevents these symptoms.
What Is Vitamin D?
Vitamin D is a fat soluble vitamin that plays an important role in maintaining healthy bones, muscles, and immune system function. Unlike many other essential nutrients, your body can actually produce vitamin D when your skin is exposed to ultraviolet B (UVB) rays from sunlight. You can also obtain it through certain foods, including fatty fish, egg yolks, and fortified dairy products, or by taking vitamin D supplements.
One of vitamin D’s most important functions is helping your body absorb calcium and phosphorus, two minerals necessary for building and maintaining strong bones. Without enough vitamin D, your body may struggle to absorb sufficient calcium, potentially increasing the risk of weakened bones and fractures over time. Vitamin D also contributes to normal muscle function and helps regulate certain immune responses.
There are two primary forms of vitamin D found in supplements: vitamin D2 and vitamin D3. Both can raise vitamin D levels, although research suggests vitamin D3 is generally more effective at increasing and maintaining vitamin D concentrations in the blood. This is one reason many of the best vitamin D supplements contain vitamin D3.
During fall and winter, shorter daylight hours, colder temperatures, and spending more time indoors can reduce opportunities for vitamin D production through sunlight, particularly in northern regions. However, reduced sun exposure doesn’t automatically mean someone has a deficiency. If you’re concerned about your vitamin D levels, a healthcare professional can help determine whether testing or supplementation is appropriate for your individual needs.
The Best Vitamin D Supplement for the Colder Months
California Gold Nutrition Vitamin D3
California Gold Nutrition prides itself in creating high-quality vitamin D products that boost your mood and overall health while preventing the addition of unhealthy ingredients. Each bottle undergoes triple quality testing by a 3rd party to ensure allergens, microbials, and heavy metals remain at a minimum. As such, the California Gold Nutrition Vitamin D3 product, available at iHerb, sits at the top of our list of the best vitamin D supplements.
The California Gold Nutrition Vitamin D3 bottle comes in two different dosage options, allowing you to choose the one most fitting to your needs. The first, 50 mcg (2,000 IU), is a great introductory dose and is within the range of what most people with a vitamin D deficiency need. The second, 125 mcg (5,000 IU), falls above the top recommended dose of 4,000 IU. However, it may still be effective for people with severe deficiencies when taken under the supervision of a clinician. You can also choose between a bottle with 90 or 360 softgels and get them delivered just once or on a subscription program that features periodic delivery.
Nutricost Vitamin K2 + Vitamin D3 Softgels
Vitamin D and vitamin K deficiencies often occur simultaneously. Both nutrients are fat-soluble, and conditions (celiac disease and irritable bowel disease, for example) that impact fat absorption also prevent vitamins D and K from being absorbed. If you have a vitamin D deficiency, consider getting your vitamin K levels checked.
Fortunately, some of the best vitamin D supplement options contain vitamin K2 as well. The Nutricost Vitamin K2 + Vitamin D3 Softgels, sold through Nutricost, contain 100 mcg of vitamin K2 and 125 mcg of vitamin D3 per serving. Just like the option listed in the section above, these supplements come in either or a single delivery, or you can opt into a subscription schedule that gives you a new bottle when you’re just about to run out.
Related: How Sleep Chronotypes Shift in Winter and Affect Mental Health
Liposomal Vitamin D3 + K2
The best vitamin D supplement for your needs won’t just improve your health; it will fit effortlessly into your lifestyle as well. If you don’t enjoy taking pills or even find them difficult to take, you might enjoy taking them in gel form instead. That’s where the Liposomal Vitamin D3 + K2 packs from Ancient Nutrition come in. Pineapple-flavored and small enough to throw into your workout bag, they work well for people who would like to take their nutrients on the go.
The difference between liposomal vitamins and other types of vitamins lies in how the product has been crafted. Liposomal vitamins come wrapped in fat, helping your body absorb fat-soluble vitamins faster. While the other best vitamin D supplement options on this list will boost your vitamin D levels, the Lipsomal Vitamin D3 + K2 gel packs will help you get results faster.
Spring Valley Extra Strength Vitamin D3 Softgel
If you already have been diagnosed with a vitamin D deficiency, you need to remediate that deficiency faster, before the colder months truly settle in. The Spring Valley Extra Strength Vitamin D3 Softgel, available at Walmart, rounds out our list of best vitamin D supplement options because it delivers 125 mcg of vitamin D (5,000 IU) in each dose.
You can obtain these extra strength vitamin D3 supplements in bottles of 100 or 300 softgels, so you can get the bottle that best meets your needs. Even better, Walmart allows you to order these items for delivery or pickup. As a result, you can get the nutrients you need conveniently, according to your schedule.
Related: Winter Gut Health: Why Probiotics Matter More in the Cold Months
Dosing the Best Vitamin D Supplement
The best vitamin D supplement options are available over the counter, and that doesn’t mean you shouldn’t pay attention to the dosage. Taking too much vitamin D can lead to heart rhythm problems, vomiting, and weight loss. Follow your doctor’s advice before attempting to take any dosage of vitamin D.
Here are the general guidelines for safe vitamin D doses:
- 400 IUs for children ages 0-12 months
- 600 IUs for people ages 1-70 years
- 800 IUs for people over 70 years
However, many people take doses in excess of 800 IUs. Speaking to your physician to determine the right dosage is crucial, especially if you’re thinking of taking more than 4,000 IUs. Taking more than 4,000 IUs may be clinically justified, but it also increases your risk of certain health conditions.
Taking the Best Vitamin D Supplement in Fall and Winter
Fall and winter present you with an excellent opportunity to take care of your health. With flu season right around the corner, boosting your immune system with vitamin D can help you prevent illness and keep yourself feeling stronger. Here are some additional resources for staying healthy in the colder months.
Once you find the best vitamin D supplement for you, you’ll need to find a way to incorporate taking it into your daily life. If you take additional medications, check to see if the medications have any interactions with vitamin D supplements before taking them at the same time. We recommend taking the best vitamin D supplement option for you at the same time every day, paired with an activity you do daily. That way, you’ll form the habit of taking the supplement regularly.
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