Everyone probably knows that our bodies can make vitamin D from sunlight. However, for most of the year, our body's ability to do this is largely limited, mainly due to our geographical location. For this reason, it is advisable to supplement this important vitamin in the form of supplements (and not only in winter). For this reason, we have compiled a list of the best vitamin D supplements thatto help you choose the ideal product for your individual needs.
The 9 best vitamins D
| Ranking | Image | Product | Main advantages | Price | Information |
|---|---|---|---|---|---|
| 1. |
|
Reflex – Vitamin D3 | 2 000 IU, 100 capsules per pack, Dosage per day | $9,96 | Best price More information |
| 2. |
|
Czech Virus – Vitamin D3 | 5 000 IU, 180 capsules per pack, Dosage per day | $12,60 | Best price More information Reviews |
| 3. |
|
Vilgain Vitamin D3+K2 | 1 000 IU, 150 daily doses per pack, Dosage once a day | Best price More information Reviews | |
| 4. |
|
Minus Age Vitamin D3 | 2 000 UI, 90 capsules per pack, Dosage per day | $390,00 | Best price More information |
| 5. |
|
Swanson – Vitamin D3 | 5 000 IU, 250 capsules per pack, Dosage once every five days | Best price More information | |
| 6. |
|
GreenFood – Vitamin D3 | 1 000 IU, 60 capsules per pack, Dosage once a day | $8,72 | Best price More information |
| 7. |
|
Scitec – Vitamin D3 | 500 IU, 250 capsules per pack, Dosage once a day | Best price More information | |
| 8. |
|
BrainMax – Vitamin D3 & K2 | 5 000 IU, 100 capsules per pack, Dosage once a week | Best price More information | |
| 9. |
|
Vilgain Plant Based Protein | 2 000 IU, 30/120/240 capsules per pack, Dosage per day | Best price More information | |
| 10. |
|
Allnature – Vitamín D3 | 2 000 IU, 60 capsules per pack, Dosage once a day | Best price More information | |
| 11. |
|
Vilgain Lactose Free Whey Protein | 2 500 IU, 90 capsules per pack, Dosage once every 3 days | Best price More information |
Detailed comparison of the best vitamin D
The first place in our ranking was taken by Vitamin D3 from Reflex. This is mainly due to the pure composition, well adjusted dose of vitamin D and of course, as is usual with Reflex products, the overall quality of processing. The resulting value for money is still first class despite the slightly higher price of this product. Each capsule contains 2,000 IU of vitamin D3, which we consider to be the ideal dosage for people whowho are trying to maintain a healthy level of this vitamin without suffering from any significant deficiency.
Benefits:
- Quality of workmanship
- Well-adjusted dose of vitamin D
- No unnecessary additives
- Customer-tested manufacturer
Disadvantages:
- One of the more expensive alternatives
About the Manufacturer:
British company Reflex needs perhaps no introduction. Since 1996, it has been producing supplements of the highest quality and during its time on the market it has developed into a proven stalwart that many athletes can't get enough of. Reflex is synonymous with quality, which is why you can regularly see the brand's products in our comparisons of the best products of all kinds. One of Reflex's flagship products is the legendary Nexgen Pro multivitamin, which topped our list of the best multivitamins.
Ingredients and dosage:
- 2,000 IU of vitamin D3
As for the ingredients themselves, we don't have much to do with ratings for similar products. Aside from cholecalciferol (vitamin D), each capsule contains only the substances necessary to hold it together reliably. The manufacturer recommends dosing one capsule per day with a meal, and we of course recommend sticking to this advice. The value of 2,000 IU corresponds to the upper limit of the recommended daily dose of vitamin D, however, you must not forget that you will also take some of the vitamin yourself. Thus, this dose is suitable as a prevention against vitamin D deficiency, but it is not suitable for people suffering from a severe deficiency.
Final assessment:
Vitamin D3 from Reflex has a very high quality and pure composition without unnecessary additives. The dosage chosen is suitable for a wide range of people and is suitable for maintaining adequate vitamin D levels. As a negative we could consider a relatively high price compared to competing products. However, we must take into account the premium quality and, above all, the fact that, given the low price of similar products, the differencel between Reflex's vitamin D and the cheapest product in the ranking is about one crown, which really does not represent such a significant difference. Ultimately, we can highly recommend Reflex's Vitamin D3.
Next up we have Vitamin D3 from Czech Virus. In terms of vitamin D content, this product is the best of all the products in the ranking - each capsule contains up to 5,000 IU. It should be noted, however, that such a high content, even if the recommended dosage is followed, exceedsrecommended daily values and is therefore not suitable for everyone. It will be especially appreciated by people who suffer from a noticeable vitamin D deficiency and have difficulty making it themselves. For this reason, Vitamin D3 from Czech Virus is especially suitable for winter.
Benefits:
- High vitamin D3 content
- One pack will last you up to a year
- Pure formula without unnecessary additives
- Recommended by customers
Disadvantages:
- Unnecessarily high dose for most people
About the Manufacturer:
The Czech Virus brand is a proven name on the Czech market. The company cooperates with a number of well-known athletes and its products are well known for their quality. The impetus for establishing the company was the poor quality of supplements available on the market. Therefore, the founders decided to take matters into their own hands and establish their own brand of supplements. Today, Czech Virus is one of the largest manufacturers of fitness supplements in our country.
Ingredients and dosage:
- 5 000 IU of vitamin D3
As written above, in terms of vitamin D content in one dose, Vitamin D from Czech Virus has no competition. However, it is important to remember that less is sometimes more. Taking unnecessarily large doses of vitamin D would be counterproductive after a short period of time and this should be kept in mind. This is true even though the manufacturer recommends taking one tablet per day. For this reason, this particular supplement is more suitable for people suffering from a serious vitamin D deficiency. It can also be beneficial in winter, when it is almost impossible to make your own vitamin D in our geographical conditions. We must appreciate the presence of olive oil, which is supposed to serve to better use the vitamin DD, although it is true that if you take it with your diet, you should not have a problem using it. Even so, this is a thoughtful detail.
Final assessment:
In presenting this product, Czech Virus relies primarily on the fact that it contains the strongest concentration of vitamin D itself, which is definitely a strong attraction for customers. However, if we want to be truly objective, we must point out that such a high concentration is not always useful. In terms of purity and quality of composition, there is certainly nothing to criticise here. The same goes for the price, which we find more than acceptable. So if you have serious problems with vitamin deficiency, you will be satisfied with vitamin D3 from Czech Virus.
Vitamin D3+K2 from Vilgain also found its place in our ranking. Its advantage is that it is also supplemented with vitamin K in the form of MK-7, which significantly increases its effectiveness. This is a vitamin in liquid form, which is equipped with a pharmaceutical dispenser, thanks to which you can easily and quickly measure out one daily dose.
Benefits:
- High quality of all ingredients
- It also contains vitamin K
- Easy and quick dosing
- One pack lasts up to 150 days
Disadvantages:
- Slightly higher price
About the Manufacturer:
The Czech brand Vilgain is one of the most popular manufacturers of sports nutrition todaySupplements in our country, but it is also getting more and more attention abroad. Vilgain's products are usually very affordable, but still manage to compete with much more expensive supplements in terms of quality. We have shared our experience with dietary supplements from this company with you, for example, in our review of Vilgain Protein Bar or in our comparison of the best protein bars without sweeteners.
Ingredients and dosage:
- 1,000 IU of vitamin D3
- 50 μg of vitamin K2
Since vitamins D3 and K2 work synergistically, combining them together produces a much stronger effect than if you were to take both substances separately. At the same time, both are very high quality forms of both vitamins. Vitamin D3 is found here in the patented form D3V®, which is a plant-derived cholecalciferol from marinealgae, which has the same effects as cholecalciferol of animal origin. Vitamin K2, on the other hand, is found here in the form of menaquinone-7, otherwise known as MK-7. This is much more readily available to the body than the MK-4 form found in some cheaper supplements. Both substances are dissolved in MCT oil, which ensures their transfer and seamless absorption. The entire blend is also enriched with natural tocopherols to protect the vitamins from oxidation.
Final assessment:
Vilgain Vitamin D3+K2 offers a very high quality combination of vitamins D3 and K2, which work synergistically to improve owl effectiveness. One pack contains a total of 150 daily doses, so it will last you for about 5 months. In terms of price, this is definitely not the cheapest product on the market. However, given the high quality of all the ingredients, it is not a disaster and I consider the resulting price/quality ratio to be very good.
4. Minus Age Vitamin D3
Minus Age Vitamin D3 came next in our comparison of the best vitamin D supplements. We were particularly interested in it thanks to its absolutely pure composition and high content of the active ingredient. It is a vitamin in the form of a cellulose capsule, which is not exactly the most common solution among D vitamins.
Advantages:
- High quality composition
- Absolute purity of the product
- Easy dosing
- One pack lasts half a year
Disadvantages:
- High price
About the Manufacturer:
Czech dietary supplement brand Minus Age focuses on manufacturing and selling products that support health and longevity. A great benefit of this company is the fact that its founders have many years of experience in the field of general medicine. Thanks to this, they have an excellent overview of which substances are actually worth taking in practice and which are, on the contrary, completely unnecessary. The repertoire of the entire company is, of course, based on this. We have shared our experience with the Minus Age brand with you, for example, in our review of Minus Age Resveratrol or in our ranking of the best melatonins.
Ingredients and dosage:
- 2,000 IU of vitamin D3
One capsule contains a total of 2,000 IU, which is very respectable compared to competing products. At the same time, one should appreciate the absolute purity of the composition and the overall high quality of all substances. Given the high content of the active substance, it is not surprising that the recommended dosage is one tablet per day. Daily dosing would be unnecessary given how much vitamin D the human body is able to use. In this respect, however, Minus Age Vitamin D3 is no different from most competing products.
Final assessment:
As is usual with Minus Age products, apart from the extremely high quality of the ingredients, the price also differs from the competition. It is often many times higher than most other products. This time it is not so drastic, but you will still have to pay quite a bit more for this product. If the price of the supplement is not a barrier for you, we can highly recommend it. Those of you who prefer supplements with a lower price and better value for money are more likely to appreciate a different product.
The next place was taken by Vitamin D3 from Swanson. We were particularly impressed by its extremely low price, pure composition and high vitamin D content. Another great advantage is the fact that one packet is enough for you if you follow the recommended dosage. for nearly 3 and a half years, which means that instead of the number of capsules remaining, you'll only be concerned with the expiry date.
Benefits:
- Clean and simple formulation
- A good dose of vitamin D
- Lasts you a really long time
- Great price
Disadvantages:
- Perhaps unnecessarily large packaging
About the Manufacturer:
You may not come across Swanson products very often, but that doesn't detract from their quality. Swanson Health Products started in 1969 in the United States. The founders set out to bring quality dietary supplements to the market to help people achieve a healthy lifestyle. In 2018, the company was rebranded and has since then simply called itself Swanson. Today, in addition to nutritional supplements, the company's repertoire also includes pet food and nutritional supplements.
Ingredients and dosage:
- 5 000 IU of vitamin D3
Like Czech Virus, Swanson relies on the highest possible vitamin D content in each capsule. However, the way both manufacturers recommend dosing their product differs. Although this is not actually true either, as the original packaging says something different than what is required by Czech legislation. Originally, the manufacturer states the recommended dose as one capsule per day, while the information on the packaging specifiesThe information on the packaging for Czech customers states that one capsule should be taken once every five days. However, given the high vitamin D content, I think that the adjusted dosage is quite sufficient.
Final assessment:
Swanson's Vitamin D3 is another in a line of reliable and truly high-quality supplements that you can easily rely on. Moreover, one dose will cost you a really negligible amount, especially considering that it should be taken once every five days. Whether you follow the original manufacturer's instructions or go by what the label says for the English market, is of course up to you, but remember that unnecessarily large doses of vitamin D are rather harmful. Again, however, if you are really low in this vitamin or want to be sure in winter that you'll have enough, this product can be really useful for you.
Vitamin D3 from the family Czech brand GreenFood should not be missing in our ranking. Like all other products from this manufacturer, Vitamin D3 does not contain any dyes, chemical stabilizers or preservatives. Of course, it is a pure and high-quality composition and reliable effect.
Benefits:
- Product of a family-owned Czech company
- Suitable also for vegans
- Contains no unnecessary substances
Disadvantages:
- Higher price than competitors
About the manufacturer:
Family-owned Czech company GreenFood has been in the sports nutrition market for more than 25 years. The brand's top priorities include manufacturing products from premium ingredients. You will not find any preservatives, chemical dyes, stabilizers or added sugar in GreenFood products. All products are of the highest quality and are suitable for vegetarians and allergy sufferers.
Ingredients and dosage:
- 1 000 IU of vitamin D3
Each capsule contains 1,000 IU of vitamin D3 and is formulated from 100% plant material, making it suitable for vegans. The manufacturer recommends taking one capsule per day, which is a pretty solid dose of vitamin D. While it's true that in the winter months you may need a little more from time to timebut for most of the year, you'll be fine with this amount.
Final assessment:
Of course, the GreenFood brand also relies on the quality of its products and the story. It makes a difference whether you support a family-owned Czech company or a big (and often foreign) supplement manufacturer. As for Vitamin D3 itself, I think it is a very good product with a universally adjusted dosage that will suit most people. Price-wise, it is a bit more expensive than most of the competition, but when considering the quality of the workmanship and the raw materials used, the price is absolutely right.
Vitamin D3 from Scitec Nutrition will provide you with 500 IU of vitamin D3 every day, which As with HiTec Nutrition's Vitamin D, you'll appreciate it primarily as a maintenance dose. It is therefore not the best solution for someone who suffers from a severe deficiency of this vitamin, on the other hand, it is for most people even during the summer months.
Benefits:
- Affordable price
- Vitamin D is also suitable for summer
- Product proven by customers
Disadvantages:
- Vitamin D dose chosen may seem low to some
About the Manufacturer:
You may have already come across Scitec Nutrition in connection with its whey protein, which it sells in record quantities. In Europe, this manufacturer ranks among the top in the field of sports nutrition. It tests its whey proteins and other products extensively to ensure the highest possible quality of its products to the end customer. But it doesn't stop with proteins - the company also offers BCAAs, minerals, vitamins, burners or pre-workouts.
Ingredients and dosage:
- 500 IU of vitamin D3
The capsule carrying 500 IU of vitamin D3 is made up of beef gelatin, so it is not suitable for vegans or vegetarians. Otherwise, though, you won't find anything in the ingredients that would cause wrinkles for anyone. The recommended daily dose is one capsule per day, so the total dose of vitamin D is only 500 IU. Again, we come to the fact that for some people this amount will not be enough, for others it will be quite suitable. Of course, this is up to you, but I personally consider a similar amount to be ideal, for example, during the summer months.
Final assessment:
If you are looking for a reliable vitamin D in smaller quantities and at a very reasonable price, you have just found the product for you. Vitamin D3 from Scitec Nutrition is a very well processed supplement that you will appreciate above allm as a prevention against vitamin D deficiency in the summer months, when you just need to supplement it in smaller amounts. The proof of the quality is also the number of satisfied customers who have had good experiences with this product.
The next place was taken by Vitamin D3 + K2 from BrainMax. It differs from the other products in the ranking because, as the name suggests, it contains vitamin K2 in addition to vitamin D3. This gives it a noticeable advantage over the rest of the products, because vitamin K2 promotes the utilization of vitamin D3. However, this also brings with it an increase in price, which makes this productmakes this product clearly the most expensive item in the entire ranking.
Benefits:
- Quality workmanship
- Vitamin K2 promotes vitamin D3 utilization
- One pack will last you almost two years
Disadvantages:
- Multiple times the price compared to the rest of the products in the ranking
About the Manufacturer:
The Czech brand BrainMax was created as a result of a desire to produce dietary supplements that are based on the latestnewest scientific findings while providing the natural power of nature. The company's focus is on dietary supplements that support brain function and productivity, so it's noIt's no surprise that its repertoire includes high-quality nootropics, vitamins, minerals and much more.
Ingredients and dosage:
- 5,000 IU of vitamin D3
- 180 μg of vitamin K2
- 288 mg of organic turmeric
It's clear from the first glance at the ingredients that BrainMax's diacin is quite different from the rest of the products in the ranking. In addition to the added vitamin K2 in the form of MK7 K2VITAL DELTA, i.e. in an extremely stable and well usable form for the body, it also contains organic turmeric as a filler. The latter has a really high number of positive effects on the human body, thus increasing the usefulness of the whole product. Due to the high doses of all substances and their stability, it is recommended to take one capsule per week. This, in turn, will also reflect on how long one pack will last you at home.
Final evaluation:
The addition of vitamin K2 is of course a great advantage in terms of usability. This is also why I have to rate this product very positively. On the other hand, it must be pointed out that everything has its price and in this case it is doubly true. On a per dose basis, you will pay several times more for a BrainMax product than for other products. Therefore, a lot depends on your preferences and whether you are willing to invest more money from vitamins. It is true, however, that although you will have to dig deeper into your pocket when you buy it, one pack will actually be enough for almost two years, so ultimately it's not going to be that serious a hit to your finances.
In our ranking, we must not forget about Vitamin D3 from Now Foods. This brand tends to offer individual products in several different variants. This is also the case with vitamin D. Now Foods offers vitamin D capsules in quantities of 1,000 IU, 2,000 IU or even 5,000 IU. It also gives customers the choice of whether they want to take vitamin D in capsule or drop form. To make matters worse, vitamin D can be purchased alone or in combination with vitamin K2 (in several differentforms), with calcium and magnesium, or as part of a multivitamin supplement. There are a plethora of options, but we have chosen to include only one of them in this ranking. Specifically, vitamin D3 alone at 2,000 IU, as we consider it the most versatile option.
Benefits:
- Convenient price
- Quality product
- Several variants to choose from
Disadvantages:
- Now Foods brand is not very widespread on our market
About the manufacturer:
The history of Now Foods dates back to the 1960s. Even then, it took pride in producing healthful products that would help people achieve a truly healthy lifestyle. In addition to sports supplements, the company's repertoire includes health foods, cosmetics and even pet food. Of course, the focus on premium quality is paramount in all products.
Ingredients and dosage:
- 2,000 IU of vitamin D3
The composition of this vitamin supplement is very simple. In addition to a decent dose of vitamin D3, we find only extra virgin olive oil for better processing of vitamin D3 and gelatin as the material of which the capsule is composed. The manufacturer recommends taking one capsule per day. Depending on which pack you get, as Now Foods offers three different pack sizes, one packet will last you for two months to a year and a half if this dosage is followed. Given the price, however, it is of course always worth buying the largest pack.
Final assessment:
One of the biggest advantages of Now Food products is the aforementioned possibility to choose from many variants. This allows everyone to choose exactly what suits them best. If you find the 2,000 IU dose too small or too large, you can choose another variant of the same product. Price-wise, we are at the minimum price for the largest pack (240 capsules). It should be noted, however, that the smallest pack would cost you quite a lot per dose.
Vitamin D3 from Allnature is the clear choice for anyone looking for quality vitamin D at the lowest possible price. However, the low price here is not at the expense of quality. In this case, too, we have placed emphasis on a high-quality and pure formula without unnecessary additives.
Benefits:
- Very low price
- High dose of vitamin D3
- Perfect price/quality ratio
Disadvantages:
- There are better options in terms of composition
About the manufacturer:
Allnature is another representative of a number of Czech brands operating on the dietary supplement market. The company is trying to destroy people's misconceptions that healthy foods cannot taste good, and therefore only uses ingredients processed in a gentle way. It has been in the market since 2013 and has since then gained the trust of leading health food retailers in the country.
Ingredients and dosage:
- 2 000 IU of vitamin D3
Allnature offers us in its supplement a decent dose of vitamin D3, which can cover the need of most people even during winter. As for the rest of the capsule, the manufacturer chose sunflower oil in addition to gelatin, which does its job, but in comparisoncompared to, for example, virgin olive oil used in products from Now Foods or Czech Virus, it is a bit of a disappointment. In this context, however, it is also necessary to draw attention to the difference in price, which is noticeable between these products.
Final assessment:
Vitamin D3 from Allnature is a great choice for anyone who prefers a product at the lowest possible price. While we would have a few quibbles in terms of the ingredients, this is still a high quality product that you definitely won't go wrong with. One pack won't last you for a dizzyingly long time, but of course, this is matched by the very minimal price. In the end, therefore, you really can not evaluate this product negatively.
Our ranking is closed by Vitamin D from the well-known brand Amix. It has a simple and pure formula and offers users a2,500 IU of vitamin D3, and the manufacturer recommends taking this dose once every three days. Despite the very good formula, however, we can't shake the impression that the final price-quality ratio is a bit worse than the rest of the products in the ranking. Still, it is a very reliable alternative that will certainly find its fans.
Pros:
- A good dose of vitamin D3
- High-quality and pure ingredients
- The pack will last you almost a year
Disadvantages:
- Higher price
About the Manufacturer:
Amix™Nutrition is the flagship brand of the British company LargeLife® Limited. In Europe, Amix is one of the leading manufacturers of sports nutrition supplements. The company prides itself on the quality of its products, using the most advanced technology to manufacture them. The GreenDay range is mainly focused on vitamins and minerals and is extremely focused on the raw materials used.
Ingredients and dosage:
- 2 500 IU of vitamin D3
Amix's vitamin D formula is very concise and simple.There is nothing here that we haven't seen countless times in other products. Each capsule contains a somewhat unusual amount of vitamin D3, specifically 2,500 IU. The recommended dosage says that you should take this dose once every 3 days. This gives you a relatively small dose per day, which may be suitable for some people. Again, however, this is a product that is more suitable as a prevention rather than a solution to a serious vitamin D deficiency.
Final assessment:
I consider Vitamin D from Amix to be a good product with one major shortcoming. This is the price, which is noticeably higher than other products, despite the very simple composition. So if you are looking for a vitamin with the best price/quality ratio, you will probably be happier with another product. But if price is not the main criterion for you (vitamin D is, after all, one of them of the cheaper products on the market), Amix's D vitamin D may be a good choice for you.
What is vitamin D and how is it beneficial for our body?
The collective name vitamin D actually encompasses several types of vitamin D, the most important of which is vitamin D3. It is a representative of the fat-soluble vitamins, which means, among other things, thatit is possible to overdose on it, as the body is unable to excrete it in the urine. For this reason, it is stored in body tissue. Most people associate vitamin D with the sun because it is the sun's rays that make it form in our skin. Its role in our body is irreplaceable. It is crucial for the processing of calcium and phosphorus, which is closely related to bone mineralization. This is also why vitamin D is extremely important for newborns, who may suffer from various diseases related to weak bones as a result of vitamin D deficiency. Vitamin D deficiency is also dangerous for adults as it can lead to osteoporosis, i.e. thinning of bone tissue.
In addition to promoting bone mineralisation and maintaining calcium and phosphorus homeostasis, vitamin D also helps maintain mental well-being, proper functioning and theimmune system, dental and muscle health and is involved in the processes that affect the functioning of the heart, brain and other organs in our body.
Why is vitamin D supplementation advisable?
If our bodies are capable of making vitamin D on their own, why should we bother supplementing? The problem is that not all sunlight has the same effect on our bodies. Ultraviolet radiation in particular is important for vitamin D production. B, which doesn't penetrate clouds and often doesn't penetrate the stratospheric ozone layer. This is particularly evident in winter, when the tilt of the Earth's axis results in a prolonged distance from thethe distance that this radiation has to travel through the ozone layer, with the result that it barely reaches the surface of the earth. This makes it almost impossible for people living above and below the 33rd parallel to make their own vitamin D in this way during the winter months. There is even a scientific study indicating that the inhabitants of Edmonton, Canada, which in terms of latitude is located in an almost identical location to the Czech Republic, can make almost no vitamin D for a total of six months of the year.
The question of the need for vitamin D supplementation in winter is thus clearly answered. But what about in summer? The situation in the summer months is of course much more favourable, especially if you spend enough time outdoors. Even so, your body may not be able to make enough vitamin D. This is because UV B rays are very weak in the morning and evening hours, so if you are out in the sun during the morning and evening hours, you may need to be in the sun during the day.and you spend the rest of the day at work, for example, you will make minimal vitamin D.
How to recognize a quality supplement?
When a person decides to start taking basically any supplement, he or she is faced with a difficult decision. You will find countless manufacturers on the market today, trying to sell you their product at any cost. What should you look for when choosing? Of course, you can use our ranking to help you get a better idea, but it's notcode to be clear about what we've used to guide our product selection and what qualities you should look for in a product. The first thing to check is the purity of the ingredients of each product. The fewer unnecessary additives, sweeteners and colourings that are hidden in the ingredients, the better. In this respect, supplements in the form of oil or powder are often not suitable.
Another important variable is, of course, the amount of vitamin D itself. It is not uncommon for manufacturers to try to present as much as possible of the active substance in their product as a big plus, which is often indeed the case. However, this is not always the case and vitamin D is a great example of this. The recommended daily allowance for an adult has an upper limit of 2,000 IU. While it is true that people with a significant vitamin D deficiency may benefit from taking vitamin D for a period of timehigher doses, but it is certainly not recommended for everyone, and certainly not for an indefinite period of time. Therefore, it is clear that products boasting huge doses of vitamin DD look great on paper, but in reality they won't be that beneficial to your health. That's why (especially in the summer) you can rely on supplements with up to 2,000 IU of vitamin D.
The type of vitamin D should not be forgotten either. As I wrote above, vitamin D is actually the name for a whole group of vitamins, with vitamin D3 being the most important. And that's exactly what your chosen supplement should contain. Last but not least, our evaluation was also guided by the price of the product and the relative value for money.
Vitamin D alone or a multivitamin?
Of course, when buying a vitamin supplement, the question arises whether it would not be better to buy a product containing the whole spectrum of vitamins. There is no definite answer to this question, as it largely depends on your needs and, above all, on the composition of your diet. If you are deficient in several vitamins, it is of course logical to opt for a multivitamin. But if, on the other hand, you are only aiming to supplement vitamin D, there is no need to buy a multivitamin supplement right away. Vitamin D is often present in relatively small amounts in these supplements, and thus might not meet your requirements.
When and how to supplement vitamin D?
With a bit of carelessness, you can accidentally overdose on vitamin D, so it is very importantit is important to read the manufacturer's recommended dosage before first use. Many vitamin D supplements are only taken once every few days, which is mainly due to the high doses in individual capsules. So make sure you read the information on the packaging carefully to avoid unnecessary health complications. Since vitamin D is fat-soluble, it is advisable to take it with food. As far as taking it throughout the year is concerned, it is of course advisable to supplement vitamin D especially in winter for the reasons mentioned above. Of course, you can also supplement in summer, but you can reduce your intake during this period.
Is it possible to overdose on vitamin D?
The quick and short answer to this question is clearly: yes.As mentioned several times, vitamin D is fat soluble, so our bodies do not excrete it in the urine like most other vitamins. Instead, it is stored in the tissues, which means it is indeed possible to overdose on it. This scenario is highly unlikely just based on a varied diet and exposure to sunlight.to sunlight, but if you supplement vitamin D in any way, the risk increases. But there is no need to be unduly alarmed. Just follow the manufacturer's instructions. All dietary supplements on the market are tested and cannot contain dangerous doses of any potentially harmful substances. However, if you experience nausea, abdominal pain, feel confused, dehydrated or start vomiting, these may just be symptoms of an overdose. In such a case, it is advisable to stop supplementation and contact a doctor if necessary.
Sources
- Aranow C. (2011). Vitamin D and the immune system. Journal of investigative medicine : the official publication of the American Federation for Clinical Research, 59(6), 881-886. https://doi.org/10.2310/JIM.0b013e31821b8755
- https://www.svetfitness.cz/clanek/nejlepsi-vitamin-d3/
- DAŇKOVÁ, Martina. Bariatric surgery and vitamin D [online]. Brno, 2015 [cited 2023-02-16]. Available from: https://theses.cz/id/0al1zt/. Master thesis. Masaryk University, Faculty of Medicine. Thesis supervisor MUDr. Martin Matoulek, Ph.D.
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Modern nutrition in fitness and strength sports. Prague: Erasport, [2018]. ISBN 978-80-905685-5-6.
- SKOLNIK, Heidi and Andrea CHERNUS. Nutrition for maximum athletic performance: a properly timed diet. Prague: Grada, 2011. ISBN 978-80-247-3847-5.