Much like gut-boosting probiotics, vitamin D is crucial in supporting immune health, as the National Institutes of Health suggests that this fat-soluble vitamin helps reduce inflammation in the body, and supports neuromuscular and immune function. While the NIH advises obtaining vitamin D through foods such as beef, cheese, and egg yolks, you can also turn to supplements in order to keep those levels in good standing.
The NIH currently advises women (ages 19-70) to take up to 600 IU (15 mcg) of vitamin D each day with 1 IU being the equivalent of 1 mcg. However, registered dietitian nutritionist Michele Sidorenkov, RDN, tells FabFitFun that you’ll always want to supplement carefully, as taking too much vitamin D can cause damage to the body. Sidorenkov recommends taking vitamin D supplements as directed by a medical professional, as they can ensure that you are taking the best dosage suited for your needs.
To help you get your daily dose of vitamin D safely, we rounded up nine vitamins that will keep those levels up, even if you are stuck indoors.
Vitamin D3 (aka cholecalciferol), according to the Harvard T. Chan School of Public Health, is a form of vitamin D that is naturally produced inside the human body. Be sure to up your vitamin D intake with this high-potency vitamin D3 supplement (contains 2000 IU per 2 soft gels), which helps boost mood and calcium absorption when taken regularly.
According to a 2011 study published in The Journal of Clinical Endocrinology and Metabolism, adults should strive to obtain up to 1,500-2,000 IU/day of supplemental vitamin D as it can help prevent risk for deficiency. Thankfully, these multivitamins include up 2,000 IU in all of their vitamins, allowing you to meet your daily requirements successfully. It also contains other essential ingredients including omega-3, folate, iron, magnesium, and vitamin B12.
Although vitamin D is commonly found in animal food, vegans can also optimize their levels through plant-based supplements. For example, a 2000 study published in The International Journal of Circumpolar Health stated that reindeer lichen (which is a form of moss plants) contains vitamin D2 and vitamin D3, making it no real surprise why it’s suddenly being included in vitamin D oral sprays and supplements. With this in mind, vegans will want to keep this vitamin D spray on their radar, especially since lichen-derived vitamin D is incorporated into this liquid spray product (which contains 1,000 IU).
This USDA organic vitamin D3 supplement is another suitable choice for vegans to try, as it delivers 2,000 IU of vitamin D derived from lichen.
If you prefer your supplements in gummy form, be sure to grab these vitamin D3-rich gummies, which contain up to 1,000 IU per gummy. Additionally, these gummies are made without wheat, milk, lactose, and artificial sweeteners, making them ideal for those with allergies or food sensitivities.
Revving up your vitamin D intake does not have to cost a fortune, as these organic multivitamin gummies contain up to 40mcg of ergocalciferol, which is a manmade form of vitamin D2, according to The Cleveland Clinic. And in addition to supplementing the body with essential vitamin D, ergocalciferol also helps to keep the right amount of calcium and phosphorus levels in the body.
This popular supplement uses vitamin D from fish liver oil to deliver 1,000 IU to your body. Cod liver oil (which is a form of fish liver oil), contains large amounts of vitamin D, as well as essential omega-3 fatty acids, according to a 2008 study published in The Medscape Journal of Medicine.
Helping to support bone health and adequate immune function, this vitamin D3-rich supplement supplements your body with 25 mg (1,000 IU) of vitamin D.
In addition to vitamin E, folate, and magnesium, this multivitamin also contains 40 mcg (1,600 IU) of vitamin D3, which ensures that you definitely meet your daily requirements with ease.
Sidorenkov also notes, “While we can’t really overdose on vitamin D from foods, taking supplements can be a slippery slope if not taken properly. If you are taking too much vitamin D for a consistent period of time, and all of a sudden stop taking the vitamin, it will stay in your system for a while. Simply stopping the vitamin after megadosing won’t cause your serum vitamin D status to drop too, you will have to wait a while for your levels to go down.”
Please consult your doctor or physician before taking any supplements with any questions or concerns.
xx, The FabFitFun Team