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It's no secret that vitamin D supplements spike in demand whenever autumn or winter comes around. Of course, if you have a vitamin D deficiency, you should be aiming to take them all-year-round (subject to advice from your doctor). But as the days grow shorter, many of us would benefit from including vitamin D supplements to our daily regimen in order to make up for the lack of sun exposure and reduce the risk of deficiency. After all, it's called the ‘sunshine vitamin’ for a reason.

The benefits of taking vitamin D regularly are clear – they help regulate the amount of calcium and phosphate in your body. “Vitamin D is an essential nutrient which we as humans get from sun exposure, certain food sources and also consume in supplement form,” explains Dr. Claire Shortt, nutritionist and lead scientist at FoodMarble. “We need it to keep our bones, muscles, teeth and immune system healthy.” According to notable healthcare organisations such as the NHS, serious cases of vitamin D deficiencies can even lead to bone deformities such as rickets in children as well as bone pain in adults. 

Naturally, the less sun we get, the less vitamin D our bodies are able to produce. There are a few obvious signs that might hint that you might have a vitamin D deficiency, but the best way to know for sure is to raise your concerns to your GP and take a blood test. That being said, even if your vitamin D levels are okay, it's still worth taking a smaller dosage in order to maintain them. According to Claire, “most people can benefit from vitamin D supplements in the autumn/winter months.” Not to mention the fact that maintaining a good daily vitamin D intake can have a positive effect on other parts of your body, including reducing the risk factors for type 2 diabetes and possibly even skin cancer. Not to mention that your skin will also appreciate the vitamin boost. 

But we get it. Given the wide range of options out there, choosing the right vitamin D supplement can turn into an overwhelming experience. And we don't blame you either – there's so many factors to consider: the price, the brand, the dosage, dietary restrictions and whether or not you should be taking your vitamin D on its own or as part of a vitamin complex. 

To save you the trouble, we've curated a list of the best vitamin D supplements out there. You'll find plenty of options that meet any dietary requirements (whether you're vegan, vegetarian or lactose-intolerant) and come in different forms like tablets, capsules, liquid drops and gummies – all retailing at varying price points to fit every budget. 

We've also taken the time to use our own expertise and consult with professionals to ensure that our edit of products comes from reliable brands and features a variety of dosages. 

Note: this article is not a substitute for professional medical advice, and we strongly recommend that you speak to your doctor before making an informed decision.

After something more specific? Head this way for beauty supplements, over here for the best probiotics for women and in this direction for menopause supplements, sleep supplements and collagen supplements.

What are the best vitamin D supplements to take? Quick links:

Why do we need vitamin D?

Generally, “most people can benefit from vitamin D supplements in the autumn/winter months”, since we don't usually get enough sunlight to produce vitamin D ourselves in colder seasons. However, this doesn't mean that you shouldn't take them in the spring or summer either – it's just as popular of a misconception that you don't need sunscreen to protect you from the winter sun. 

Some people are also more susceptible to low vitamin D levels or a deficiency, meaning they may need higher doses of vitamin D supplements to ensure that they meet the recommended daily intake needed to maintain healthy levels. 

“Those who are more susceptible to vitamin D deficiency include people with darker skin tones, breastfeeding women, babies between 0-1 years of age, older adults and those with limited sun exposure," says Claire, in addition to people with certain medical conditions such as obesity, cystic fibrosis or liver disease. “It is best to consult with your doctor, who may run some blood tests to assess your vitamin D levels.” In the UK, it's been also found that people from the Asian community are also especially susceptible to low vitamin D levels.

What's the best form of vitamin D to take?

Generally, vitamin D dietary supplements contain either vitamin D2 (ergocalciferol) or vitamin D3 (cholecalciferol). “Although both supplements have been shown to be effective in raising vitamin D levels and in curing rickets, vitamin D3 has been proven more effective in increasing and maintaining vitamin D levels for longer periods of time," says Claire. 

So then vitamin D3 seems like the optimal choice? Well, it depends. Traditionally, “vitamin D3 is made using sheep's wool," while vitamin D2 is a plant-based supplement made by exposing a compound of yeast to UV/UVB radiation. "Choosing between vitamin D2 or vitamin D3 supplements can therefore be due to an individual’s preference in using animal-derived products or not," adds Claire. Fortunately, more recently vegan vitamin D3 have been developed to provide an equally effective alternative for maintaining bone health and muscle function. 

How much vitamin D should I take daily? 

The optimal daily dose of vitamin D can vary, especially when you consider those who have low levels of vitamin D or those who are deficient. Age also plays a role in determining how much you should take on a daily basis to get enough vitamin D.

“The recommended daily intake of vitamin D as per the National Institutes of Health (NIH) is between 400-800 IU (international units) daily, or 10-20 micrograms daily. However some individuals may need more," Claire says. And while the acceptable amount of vitamin D you can take certainly depends on a person's deficiency, the average person is generally not advised to consume too much vitamin D by going over the maximum RDA (recommended daily allowance) at 100 micrograms/4000 IU per day. 

It's also worth bearing in mind that foods like fatty fish, eggs and nuts contain naturally occurring vitamin D, while some foods such as infant formulas and cereals have been fortified to have a higher amount in order to support public health. 

When should I take vitamin D? 

“It's recommended that you take vitamin D supplements with a meal, as it is a fat-soluble vitamin which much better absorbed with food," says Claire. This is particularly the case with foods that are high in fats, such as egg yolks, avocados, nuts and oily fish like salmon and sardines. The best part is that these foods are not only delicious, but are also great natural sources of vitamin D.

As is the case with most other supplements, you can pair your vitamin D tablet with things like omega 3, cod liver oil, vitamin A, vitamin C, iron, folic acid and amino acids in order to guarantee a balanced regimen.

Scroll for our edit of the best vitamin D supplements to add to your diet this winter…

Recommended dose: One softgel per day.

Why we love it: Looking to support healthy bones and teeth and ensure that your immune system is well-equipped for winter? California Gold Nutrition Vitamin D3 is a high-potency vitamin D supplement with a dosage of 5000 IU that contains cholecalciferol, packaged in easy-to-swallow fish gelatin softgels. Every tablet is also gluten-free, soy-free and non-GMO, which is always a plus in our book. 

Pros: Contains 360 softgel tablets, which should last for a long time. Non-GMO, gluten-free and soy-free.

Cons: Not suitable for vegans as it contains fish gelatin.

Recommended dose: One softgel every three days.

Why we love it: This highly-absorbable and high dose vitamin D3 supplement is perfect for those who severely lack sun exposure and have been advised by doctors to take these in order to ensure adequate supply of vitamin D. Each tablet contains organic extra virgin olive oil and does not include allergens such as yeast, wheat, gluten, soy, corn, milk, egg or seafood. 

Pros: Perfect for people who have been diagnosed with vitamin D deficiency. Does not contain most common allergens. 

Cons: Not suitable for maintaining healthy vitamin D levels throughout the winter.

Recommended dose: One gummy per day. 

Why we love it: Who ever said that vitamin supplements can't be delicious? If you're not a fan of boring softgel tablets, then you might want to try a vitamin D gummy that supports normal immune function and all round health and wellness. Each gummy contains 1000 IU and is specifically designed for people who either dislike or have trouble swallowing tablets. Sign us up.

Pros: Chewable, has a pleasant texture and taste. Ideal for people who struggle to swallow large tablets.

Cons: More expensive than non-chewable Vitabiotic tablets. 

Recommended dose: One capsule per day.

Why we love it: Fish gelatin and fish oil is a common occurrence in supplements, but that shouldn't mean that vegans should miss out on the 'sunshine vitamin'. Thankfully, JSHealth offers a vegan alternative made from non-GMO ingredients such as rice bran oil and coconut oil. Great for making sure that those on a plant-based diet can maintain a healthy immune system.

Pros: Non-GMO, lactose-free, vegan formula.

Cons: More expensive compared to most options.

Recommended dose: One tablet per day.

Why we love it: With this high-strength supplement, one vegetarian tablet per day provides 4,000 IU of vitamin D3 to help you keep your immune system, bones, muscles and teeth in tip-top shape. Each tablet also contains 100ug of vitamin K2, which helps our body use calcium effectively by directing it to where it needs to be.

Pros: Affordable and has a vegetarian formula. 

Cons: Not suitable for under-18s. 

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Recommended dose: One chew per day. 

R=Why we love it: If you need some extra motivation to remember to take your vitamins on time, you'll be glad to hear that this vitamin D3 tablet is chewable and even has a pleasant strawberry-banana flavour. After all, why shouldn't something that helps make up for the lack of sun during winter months taste tropical?

Pros: Chewable, pleasant strawberry-banana flavour, suitable for vegetarians. 

Cons: Not available in larger dosages.

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Recommended dose: One gummy per day. 

Why we love it: Getting children to get on board with taking regular vitamins can be a challenge, but these chewable vitamin D3 gummies sure make life a lot easier. They're vegan, contain no gelatin and have citrus extract, which aids healthy growth and development. You can even pair them with other iron, vitamin C or multivitamin gummies and make it an entire snack. 

Pros: Vegan, halal, sugar-free and gluten-free. 

Cons: Only 30 gummies per pack. 

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Recommended dose: One sachet per day.

Why we love it: While we're on the topic of non-tablet forms of vitamin D3, you may want to consider these berry-flavoured liquid sachets, which are perfect for enjoying straight from the packet or by adding to your morning smoothie, protein shake, porridge or yoghurt. This product also derives its vitamin D3 from a type of algae called lichen, making it completely natural and vegan. 

Pros: Great for mixing into food, pleasant ‘mixed berry' flavour.

Cons: Expensive.

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Recommended dose: One to four capsules per day.

Why we love it: If you're not too worried about anything other than your vitamin D levels, then you might want to opt for a pure tablet instead. This one – aptly designed by Pure Encapsulations – contains 1000 IU of vitamin D3 (as cholecalciferol), which is made using only premium ingredients and is free from any allergens, additives, artificial colours, flavours, sweeteners, coatings or fillers.

Pros: High-quality plant-based ingredients. Free from allergens and preservatives.

Cons: Expensive.

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Recommended dose: Four drops one to five times per day.

Why we love it: Not everyone needs a large dose of vitamin D3, and that's okay. If your vitamin D levels are fine as they are, you might want to consider a more gentle dosage in order to maintain them throughout the winter months. This liquid dietary supplement contains 100 IU per drop and can be added to your favourite beverage. 

Pros: Non-GMO, kosher and free from yeast, wheat, gluten, soy, corn, milk, egg, fish or shellfish.

Cons: May be inconvenient to take multiple times a day.

Recommended dose: One tablet per day.

Why we love it: Affordable and high-quality vitamin D tablets? Yes please. For just under £5, this product will get you 96 tablets with 1000 IU of vitamin D3, which should be enough for several months. In other words, a couple of boxes and you're all set to maintain your vitamin D intake throughout autumn and winter. 

Pros: Affordable. One package tends to last three months. 

Cons: Not suitable for vegans. 

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Recommended dose: One spray per day.

Why we love it: Any of us can be forgetful, which is why it can help to keep a small travel-sized spray in your handbag for a dose of vitamin D on the go. Each spray into the mouth delivers 1000 IU of vitamin D3 that gets absorbed straight into your bloodstream. Did we mention it tasted like peppermint? 

Pros: Pill-free alternative, great peppermint taste. 

Cons: Not suitable for vegans.

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Recommended dose: One capsule per day.

Why we love it: This formula delivers 5,000 IU of vitamin D3, 2100mcg of vitamin K and 1000mcg of iodine, all wrapped up in one convenient, once-daily supplement. What's so great about it, you ask? Well, vitamin K helps maintain your body’s calcium balance, while iodine is essential for the production of thyroid hormones.

Pros: Gluten-free, contains iodine derived from organic kelp.

Cons: Only suitable for adults.

Recommended dose: One capsule per day.

Why we love it: The Nue Co.’s Mood supplement contains an entire cocktail of key vitamins and nutrients that aid metabolism of serotonin, dopamine and melatonin, including vitamin B, vitamin D and ashwagandha. Overall, a great supplement complex for helping stabilise cortisol (stress hormone) levels, which tend to get thrown off with vitamin D deficiencies.

Pros: High-quality vitamin B and vitamin D complex. 

Cons: Expensive.

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Recommended dose: Two capsules per day.

Why we love it: This unique blend from Myvitamins contains vitamin D3 and curcumin, the active ingredient in turmeric, to help support the health of your bones and muscles. It's also great for boosting our immune system to reduce inflammation. 

Pros: Contains both vitamin D and curcumin, which are both proven to prevent bone pain, osteoporosis and osteomalacia. Ideal for older adults.

Cons: May be unsuitable for people who struggle to swallow large capsules. 

How we select the best vitamin D supplements

Since buying any sort of dietary supplement can often be overwhelming, we've carefully curated an edit of the best vitamin D supplements for you to consider. We did this based on a combination of existing customer product reviews and search data, as well as checking thoroughly to see which products feature high-quality ingredients. We also always take the time to read through both positive and negative comments so you don't have to. Across our 30+ team here at GLAMOUR HQ, we've all used our fair share of dietary supplements for a variety of reasons, so it's safe to say that we have some knowhow, too. We also consulted with experts and professionals to make sure that our list covered all bases in terms of dosage, allergens and preferences. At the end of the day, our goal is to help you find products that work for you. 

For more shoppable beauty content from Glamour UK Commerce Writer Denise Primbet, follow her on Twitter @deniseprimbet and Instagram @deniseprimbet.

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