Vitamin D helps build strong bones by enhancing calcium absorption. Vitamin D also modulates immunity and is important for mental health. Recent studies have mentioned that a deficiency of this sunshine vitamin is associated with depression, negative emotions, and poor life quality. Bone pain, muscle cramps, tiredness, and mood changes are vitamin D deficiency symptoms. Post-menopausal women, those on steroid therapy, elderly, and pregnant women are at risk of vitamin D deficiency.
To combat vitamin D deficiency, supplements play a very beneficial role. This article will provide an overview on the importance of vitamin D, different types of vitamin D supplements available and much more detailed information.
Types of vitamin D: An overview of Vitamin D2 vs. D3
D3 and D3 are the two major forms of vitamin D.
- Vitamin D2 also called ergocalciferol is obtained from plant sources.
- Vitamin D3, also called cholecalciferol is produced when our body is exposed to sunlight. This form of vitamin D is obtained from animal-based foods.
Both these forms of vitamin D are used to prevent or treat vitamin D deficiency. Vegans prefer vitamin D2 supplements.
Sources of vitamin D
- Dietary sources of vitamin D:
- Vitamin D supplements:
Dietary vitamin D supplements are highly popular for preventing or treating vitamin D deficiency. These are available in different dosages and can be chosen depending on the requirement and convenience.
Health benefits of vitamin D supplements
Vitamin D benefits you in many ways:
- Vitamin D supplements for bone health
Vitamin D deficiency causes rickets in children. Vitamin D and Calcium supplements are used for managing rickets. These supplements increase bone strength and are also given to the elderly because they are prone to deficiency, increasing the fracture risk.
- Vitamin D for immunity
Our immune system requires vitamin D to fight off infections; hence, its deficiency leads to immune dysregulation. Vitamin D supplements support immunity for individuals of all ages including kids.
- Maintain muscle health
Muscles have vitamin D receptors. This sunshine vitamin improves muscle strength, function or contraction, repair, and balance. Its deficiency leads to muscle pain and weakness therefore supplements are recommended by experts to support good musculoskeletal strength among vitamin D-deficient individuals.
- Promote good health among menopausal women
Vitamin D deficiency in peri and post-menopausal women is associated with numerous health issues. Due to declining estrogen levels, there is a greater risk of fracture and reduced bone density. Therefore, these women are recommended to take a combination of vitamin D and calcium supplements to maintain good health.
- Support good mood
Studies have shown that depressed individuals have low levels of vitamin D. Its deficiency is also associated with cognitive impairment. Vitamin D supplements improve mood and support neurocognition in these individuals.
Types of vitamin D supplements:
This section describes the Best vitamin D supplements for bone health and immunity from different brands, in different forms and dosages for people of all ages.
- Vitamin D3 in capsule form
- Brain MD Vitamin D3 5000
Brain MD Vitamin D3 5000 is a high-potency supplement ensures you get adequate vitamin D daily for a positive mood, emotional balance, good brain health and immune support.
Vegan vitamin D supplements
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Pure Encapsulations Vegan Vitamin D3 provides 2000 IU or 500 mcg of D3 sourced from organic algae.
- Global Healing Plant-Based Vitamin D3 provides 125 mcg of D3 sourced from lichen. Other ingredients are organic vegetable glycerine, ormus supercharged minerals, etc.
Chewable vitamin D
- NOW chewable Vitamin D-3 is available in natural mint flavor providing 5000 IU of vitamin D.
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Integrative Therapeutics Vitamin D3 chewables available in chocolate flavour provide 2000 IU of vitamin D3.
- Advanced Nutrition by Zahler Vitamin D3 chewable is another option.
Vitamin D gummies
- Nordic Naturals Vitamin D3 Gummies Kids: This supplement provides 10 mcg or 400 IU of vitamin D3(cholecalciferol), about 50 % of the daily value. Gluten, milk derivatives, artificial colors or flavors are not present. This liquid sunshine supplement benefits kids by providing bone and immune support.
Liquid vitamin D supplement
- Nordic Naturals Baby's Vitamin D3 Liquid: The liquid supplement supports bone, immunity and normal sleep rhythms.
- Nordic Naturals Plant-Based Vitamin D3 Liquid: It supports bone, immunity and mood by providing 125 mcg or 1000 IU of vitamin D3.
- Pure Encapsulation Vitamin D3 liquid: Every drop provides 1, 000 IU of vitamin D3 which is an ideal daily amount.
- Douglas Laboratories Liquid Vitamin D3 provides 1000 IU of vitamin D3 (125% of the daily value).
Supplements containing a combination of Vitamin D3 and K2
- Enzymedica Organic Vitamin D3+K2: In addition to 5000 IU of vitamin D3 and 90 mcg of vitamin K2, this supplement also provides shiitake mushrooms and prebiotic fibre.
- Nordic Naturals Vitamin D3 + K2: This supplement in gummy form provides 25 mcg or 1000 IU of vitamin D and 45 mcg of vitamin K2.
- Metagenics D3 10,000 + K: This high potency vitamin D supplement provides highly bioavailable 250 mcg vitamin D, 20 mcg vitamin K and 90 mcg menaquinone-7.
- Seeking Health Vitamin D3 + K2: This is one of the highly popular brands of high-quality supplements providing 5000 IU of vitamin D3 and 100 mcg of vitamin K2.
How to choose the right vitamin D supplement?
Here are some of the steps that can help you choose the Best vitamin D supplements for bone health, immunity and brain health.
- Get your blood tests done to know vitamin D levels and determine whether you have mild to moderate deficiency, or have normal vitamin D levels, etc.
- If you have vitamin D in the normal range, then additional supplements are not required. If you are taking a daily multivitamin, it also provides vitamin D. Continue to take vitamin D sources. Take sunlight daily.
- If you do not take daily sunlight and do not eat vitamin D-rich food, then you should consider vitamin D supplements.
- Both D2 and D3 supplements raise vitamin D levels. The only difference lies in their source. If you prefer a plant-based source or vegan, choose D2. Otherwise, you may choose a supplement containing vitamin D3 or fish oil. D3 is a good option and has higher bioavailability.
- If you are looking for extra ingredients you should know that this sunshine vitamin works better with Vitamin K. You may choose a supplement containing a combination of these two.
- Consult your healthcare provider to find out the best dosage for you.
- Choose the supplement in soft gels or liquid form based on your convenience and dose. Liquid vitamin D supplements also provide quality doses. For kids, gummies are the best option.
- Check for oil-based formulas because they maximise absorption. Softgels are considered effective.
- Choose a high-quality GMP-certified supplement.
- Read the product label to check the benefits, dosage, allergens, etc.
- Get your blood test done every 6 months to monitor vitamin D levels.
How long does it take for vitamin D supplements to work?
You may see the difference in some weeks to nearly 4 months. It also depends on the type of vitamin D supplement you are taking. Like D3 supplements boost vitamin D levels faster compared to D2 supplements.
Get your blood test done before and after taking the supplement to know the exact difference. You can also feel the changes and make an estimate that the supplement is working or not because after taking vitamin D supplements, people get relief from joint pain, tiredness, weakness, etc.
Conclusion
High-quality supplements can help you maintain vitamin D levels in a few weeks to months. You should get your blood levels checked for vitamin D to better understand your needs. Many research studies have discussed the bone, immune and brain health benefits of vitamin D. Vitamin D supplements are available in different dosages so consult an expert to make sure you choose the supplements with the right dosage. Especially in winter, vitamin D deficiency is more pronounced so make sure to take it adequately during this time.
Planning to buy vitamin D supplements? Consult our expert to get the best recommendation.
FAQ:
1. How much Vitamin D do I need daily?
Depending on the age, the dose required ranges from 400-800 IU daily. Adults should get at least 600 IU of vitamin D daily. According to the Endocrine Society, adults need 1,500 to 2,000 IU of vitamin D daily.
2. What are the best Vitamin D supplements?
Best vitamin D supplements are available in soft gel and liquid forms in different dosages from reputable brands like Pure Encapsulations, Nordic Naturals, etc.
3. Can Vitamin D improve my immune system?
Yes, studies have mentioned that vitamin D provides immune support. It regulates the activity of immune cells.
4. Can I get enough Vitamin D from the sun?
Yes, you can get enough vitamin D from the sun, dietary sources and supplements. According to NHS, late March/early April to September is the time when you can get most of the vitamin D from sunlight. From October till early March, it is not possible to get enough vitamin D from the sun.