Vitamin D is essential for our health. The sun is our primary source, but with modern lifestyles now being predominantly led from our desks, our lives are increasingly being moved further away from the outdoors. This is a problem all on its own, but with the UK being in such a northern location, we receive much less sunlight than many other parts of the world.
This lack of sun has led to a significant portion of the population being low in vitamin D. A healthy diet is key to having optimum vitamin levels, but in addition, you can also take daily supplements. In this article, we’ll cover the essential info needed to choose the right product, as well as sharing our top vitamin D supplements from Boots, Tesco, Amazon and more.
Quick List - Top Vitamin D Supplements
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Now that we’ve convinced you of the benefits of taking vitamin D supplements, we’re going to discuss the ins and outs of choosing the best one amongst the sea of options available. Are they all the same? How do you tell the difference?
According to specialists, these two types of vitamin D differ in the way our liver metabolises them. To check our vitamin D levels, we need to look at how much calcifediol is in the blood, to help decide whether D3 or D2 suits you best.
It's often advised that D3 is the most effective at raising the calcifediol levels in your body. In its natural form, vitamin D3 can only be found in animal-sourced foods and byproducts like oily fish, liver, egg yolk and butter, of course, this makes the D3 supplement inappropriate for vegans and vegetarians.
Even though D3 is naturally found in many foods, your levels are all dependent on your diet. Taking a daily supplement can help keep your levels of calcifediol at an optimum point.
D2 on the other hand, produces less calcifediol than D3, meaning that if you’re taking D2, your overall vitamin D levels might not be as high as if you were taking D3. Some studies have even shown that D2 might be of lower quality than D3.
D2 is naturally found in plant sources, making it a great substitute for vegans and vegetarians. It’s commonly found in mushrooms and fortified foods like cereals and plant-based milk. As D2 is derived from plant matter, it’s much cheaper to produce, usually meaning a smaller price tag for the supplement.
Like to keep things natural? Check out our favourite adaptogen supplements.
Dosage for vitamins is labelled in either μg (micrograms or mcg) or IU (international units). 1 mcg equates to 40 IU, but the recommended dosage isn’t the same for everyone. Here's what you need to know.
Due to the UK receiving significantly less sun during the darker part of the year, the NHS advises all adults to have 10 micrograms (or 400 IU) of vitamin D per day between October and March.
Confusingly, when shopping for vitamin D supplements online, you’ll find that most products contain a higher dosage than 10 mcg, but that doesn’t necessarily mean that they are dangerous. It only becomes a problem when you reach over 1000 mcg per day for a prolonged period, so always consult with your doctor first.
Baby formula contains vitamin D, so if a baby is feeding then they don’t need a vitamin D supplement. If they are no on formula, it is recommended that under 1s should have 8.5 - 10 mcg a day, with the utmost maximum of 25 mcg and children between 1 - 10 are recommended to take 10 mcg a day, with a maximum of 50 mcg.
Get more recommendations for the best multivitamins for kids!
Next, think about which form would be the most convenient for you to take. However, no matter what form the supplement is, you should take it after a meal. This is because vitamin D is fat-soluble, meaning that your body absorbs it better along with fats.
Tablets are the most common and inexpensive form of supplement. Typically, they have a much longer shelf life, have the ability to contain a higher dose and can easily be halved. Depending on the supplement, tablets can come in either slow-release or fast-release form.
Capsules come in two different forms, both of which are a great choice if you struggle swallowing pills. You will, however, pay a premium for this luxury.
Both capsules and tablets are absorbed through the gastrointestinal route, which means that some of the benefits can be lost along the way. Sprays, on the other hand, are absorbed directly into the bloodstream. Simply spraying the inside of your cheek once can absorb up to 98% of the vitamin.
These usually come in the form of a large, flat and flavoured tablet. Simply dissolve it into a glass of water and drink up. Great for disguising the fact that you’re taking any supplement at all! This form also offers immediate absorption, meaning instant effects.
Get all your vitamins in drink form with Effervescent multivitamins!
Remember that the daily recommended dosage is only 10 mcg for adults, so if you’ve chosen tablets that have a higher dosage (say, 25 mcg), half a tablet is sufficient, meaning the bottle of tablets can last twice as long. But before cutting any form of medication or supplements, always check with your doctor that it’s safe to do so.
If you have any allergies such as gluten, lactose or even nuts, you’ll want to make sure that your supplement is allergen-free. Surprisingly, this is not always the case, so you will need to look carefully.
Vitamin D is best found in animal products, so if you follow a vegan or vegetarian diet, double-check that the product is suitable. You can of course buy vitamin D2 as opposed to the stronger D3, but some companies have even managed to produce D3 in vegan form!
Products | Image | Click to purchase | Key features | |
---|---|---|---|---|
1 | Nutravita Vitamin D|1000 IU | ![]() | The Allergen-Free Vitamin Capsule | |
2 | Nu U Nutrition Vitamin D3|1000 IU | ![]() | Easy-to-Swallow Softgel Capsules | |
3 | Holland & Barrett Vitamin D3|10 µg | ![]() | The Recommended Dose From a Leading Retailer | |
4 | Boots Vitamin D|10 µg | ![]() | A Cheap and Cheerful Vitamin D Option | |
5 | Better You Vitamin D Daily Oral Spray|DLUX 3000 | ![]() | Oral Spray for Immediate Absorption | |
6 | Igennus Pure & Essential Vegan Vitamin D3|1000 IU | ![]() | The Vitamin D3 Supplement for Vegans | |
7 | Vitabiotics Ultra Vitamin D|1000 IU | ![]() | The Amazon Choice Tablets, the Size of a Pea | |
8 | Solgar Vitamin D3 (Cholecalciferol) |1000 IU | ![]() | Softgel Capsules, Free of Allergens | |
9 | VOOST Vitamin D Effervescent Tablets|25 mcg | ![]() | A Berry-Flavoured Vitamin Drink | |
10 | Simply Supplements Vitamin D2|2000 IU | ![]() | High-Strength D2, Suitable for Vegetarians |
This supplement from UK brand Nutravita is free from almost every potential allergen, as well as free from GMOs and artificial colours and flavours. The soft capsules are the size of a small pea and coated in a smooth gel so are easy to swallow.
This particular bottle contains an entire year’s worth of servings, and at just under fifteen quid, that’s a real bargain when compared with other options on the market. The formula contains D3 which is the most effective at raising your vitamin D levels, so you’re in good hands.
The bottle of vitamin D capsules from Nu U contains a full 365 days of vitamin D3 to see you through an entire year – this is great if you don’t get outside much during both the summer and winter months.
The soft gel capsules are easy to swallow, contain just over the daily recommended amount of vitamin D and are free from any artificial ingredients, soya, nuts, gluten or GMO’s amongst a whole list of other allergens. The shell of the capsules does, however, contain gelatine so they are not suitable for vegetarians.
Holland and Barrett are one of the leading companies for vitamins and supplements in the UK. As such, they have a wide range of vitamin D supplements to choose from, varying in dosages, forms, and sizes of container.
Our pick has the recommended dosage of 10 mcg and comes in a pack of 100 pills, which will last you just over three months. They also do the same product in a larger size of 250 tablets which will last you the whole of the dark side of the year. The pills are compact and flat, so they aren’t too difficult to swallow.
If you’re looking for the cheap and cheerful option and you’re not that fussy, Boots own brand is an excellent option. It provides the exact recommended dosage from the government of 10 mcg per tablet.
Even as a tablet, these are relatively easy to swallow as they are compact, small, and flat. 90 tablets provide you with a 3-month supply, which may not be as much as some of the other options on the list, but at the tiny cost of just over 2 quid a bottle, you can't complain.
If tablets and capsules just don’t work for you, try an oral spray. This one from Better You is one of the most popular vitamin D products on Amazon. In just a tiny 15ml bottle, there are 100 doses of vitamin D. It is also suitable for vegetarians.
The dosage is higher than the minimum recommended amount, but it’s nowhere near the danger zone of 1000 mcg per day. Simply spray one spritz onto the inside of the soft tissue on your cheek per day and this bottle will last you just over 3 months. It also has a refreshing natural peppermint flavour!
Unfortunately, many vegan options for vitamin D are of the D2 variety, which is less effective at raising your vitamin D levels. But, these supplements from Igennus contain D3 and are suitable for vegans! These clever clogs' have found a way to extract D3 from plant sources such as fungi. Win-win!
The vitamins come in tablet form which some people struggle to swallow, however, these are small, round, and easy to slip down. The bottle contains a year’s worth of supplements at an excellent price point.
Vitabiotics are one of the UK’s leading brands of vitamin D with over six and a half thousand reviews on Amazon! The packet contains 96 tablets – just over three month’s supply – at a very reasonable price of under five pounds a pop.
These tablets should be swallowed whole with a meal. The tablets are very small, about the size of a pea, so are easy to swallow, but as the D3 is derived from sheep's wool it isn't suitable for vegans.
If you have difficulty swallowing tablets but aren’t interested in effervescent or oral sprays, this product from Solgar could be the one for you. Providing 25 mcg of vitamin D, this is a little above the recommended amount by the government, but it's still far away from the daily maximum.
These are soft gel capsules which are easy to swallow and are free of any sugars, starch, salt, and a range of allergens. These capsules have raving reviews and are highly recommended by most that try them. The one major downside is that they contain palm oil.
The mixed berry flavoured effervescent vitamin D supplements from VOOST are great if you prefer to take your vitamins as a drink. The flavour is sweet without containing any sugar and they’re easy to digest when dissolved quickly in 200 ml of water.
The pack contains 10 tabs of 25 mcg, so one pack will last you just over a week, however, when bought on Amazon, they come as packs of 6. VOOST tablets are gluten-free but may contain other additives and preservatives. Unfortunately, there is no way to tell whether these are D2 or D3.
This small bottle contains almost a year's worth of tablets, at the super-strength of 2000 IU – that’s 50 mcg. This is much more than the recommended daily amount, so this option may not be suitable unless your doctor has advised of a deficiency.
That said, these tablets are completely free from yeast, fish, wheat and are suitable for vegetarians and vegans as vitamin D2 is derived from plant matter, specifically beet. However, as we know, D2 may not be as effective as D3 according to some scientists and researchers.
The ‘sunshine vitamin’ is essential for promoting the absorption of calcium and phosphate, which regulates bone growth. It is also crucial in helping your immune system function properly, which in turn reduces the risk of colds and illnesses.
Our bodies don’t produce enough on their own so we need exposure to sunlight to stay healthy, which can be difficult living in the UK. Due to this, we're advised to take vitamin D supplements during winter. With the recommended dose, you could notice a difference in your energy levels, mood, and quality of sleep.
Make sure you're protecting your skin from the sun with a broad-spectrum sunscreen when you're out and about.
You are naturally more prone to a deficiency if you have dark skin, are overweight, vegetarian, elderly, or live in an area with little sunlight. There are a few key symptoms that you might notice if you’re deficient; getting ill often, being tired a lot, consistent pains in your bones or muscles, or suffering from low mood or depression.
If you feel like you have some of these symptoms, reach out to your doctor. They can do a blood test to see if you have any deficiencies and will advise you on the correct course and strength of vitamin D supplements if you need them.
We hope that you've found this article insightful and informative, and that you know a bit more about the often-confusing world of supplements and vitamin D. If you do have any doubts or worries, it's always a good idea to book an appointment with your GP.
Author: Roxy Pratley
No. 1: Nutravita|Vitamin D|1000 IU
No. 2: Nu U Nutrition|Vitamin D3|1000 IU
No. 3: Holland & Barrett|Vitamin D3|10 µg
No. 4: Boots|Vitamin D|10 µg
No. 5: Better You|Vitamin D Daily Oral Spray|DLUX 3000
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