This article looks at who may need a natural vitamin D supplement, how much people need by age, and some vitamin D products to consider. It also discusses how to get more vitamin D naturally.
Vitamin D is a fat-soluble vitamin that is essential for healthy bones, immune function, and cell growth.
Who needs to take natural Vitamin D?
Some people are more at risk of developing a vitamin D deficiency. According to the National Institutes for Health (NIH)Trusted Source, these groups include:
- Infants consuming breast milk: Human milk does not contain much vitamin D. The NIH says that the American Academy of Pediatrics recommends that exclusively and partially breastfed infants receive 400 international units (IU) (10 micrograms [mcg]) of vitamin D per day until weaning.
- People who get less exposure to sunlight: People who are housebound, who work night shifts, or who cover their skin for religious reasons may not get the sun exposure they need to create vitamin D. People who live in colder climates may also get less sunlight exposure during the winter months.
- Older adults: Older adults who spend a lot of time indoors may be at risk of developing a vitamin D deficiency. According to the NIH, in the United States, around half of older adults with hip fractures may have inadequate vitamin D levels. Also, the skin’s ability to synthesize vitamin D declines with age.
- People with dark skin: Dark skin tones contain more melanin, which can reduce the amount of vitamin D the skin makes. However, it is unclear whether or not this has health consequences. Some research Trusted Source suggests that Black people have fewer bone fractures and lower rates of osteoporosis than white people.
- People with obesity: Having a body mass index (BMI) of 30 or over is associated with lower vitamin D levels, according to the NIH. Individuals who have undergone gastric bypass surgery may also need more vitamin D.
- People with malabsorption: Conditions such as inflammatory bowel disease affect the gut’s ability to absorb vitamin D. Additionally, people with such conditions may not be able to eat foods that contain vitamin D due to dietary restrictions.
Vitamin D Deficiencies
If a person is concerned that they might not be getting enough vitamin D, a doctor can provide a blood test to confirm whether or not they have a deficiency.
Vitamin D deficiencies can cause conditions that affect the bones, such as osteomalacia and osteoporosis. This is because vitamin D deficiencies reduce calcium absorption.
Deficiencies in vitamin D can also lead to rickets. However, in the U.S., most companies fortify milk with vitamin D. This has lead to rickets becoming rarer.
How much natural vitamin D do we need?
A person’s daily requirement for vitamin D depends on their age, whether or not they are pregnant, and whether or not they have any underlying medical conditions.
The NIH Trusted Source provides a general guideline as follows:
| Age | Daily amount of vitamin D required |
| 0–12 months | 400 IU |
| 1–18 years | 600-2000 IU |
| 19–70 years | 600-5000 IU |
| 70 years and over | 800-5000 IU |
People who are pregnant or nursing should aim to get 600 IU (15 mcg) of vitamin D per day.
Read this article on the importance of optimal levels of Vitamin D.
Most people meet at least some of their vitamin D requirements by having safe exposure to sunlight. According to the NIH, spending 5–30 minutes in the sun — with the face, arms, legs, or back exposed — at least twice per week is usually enough.
What to look for in natural vitamin D supplements
Vitamin D supplements are available in two forms: D2 (ergocalciferol) and D3 (cholecalciferol). Both are effective, but at high dosages, D3 seems to be more effective Trusted Source.
Manufacturers use yeast to make D2, while vitamin D3 can come from several sources, including:
- lanolin, which comes from sheep’s wool
- fish oils, such as cod liver oil
- algae oil, which is suitable for vegans
Vitamin D supplements are available in different forms, including chewable tablets, liquids, and sprays.
The type of supplement a person uses will depend on their preferences and medical needs. For example, a liquid or spray may be easier to swallow than a pill.
4 of the best natural vitamin D supplements
The following brands or products:
- contain safe dosages of vitamin D for adults
- come from brands that adhere to the Food and Drug Administration’s (FDA) Current Good Manufacturing Practices (CGMPs)Trusted Source
- have third party certifications for safety and quality
Designs for Health Hi-Po Emulsi-D3
A person can add this product to drinks or put it on their tongue. However, because it is high strength, it is important not to take too much. A doctor can advise on the right amount to take.
All Designs for Health facilities have one or more certifications from organizations such as the Natural Products Association, which enforces strict quality standards for supplements.
Fx Chocolate Sunshine D&K
Fx Chocolate offers chocolate squares containing 2,000 IU (50 mcg) of vitamin D3 in the form of cholecalciferol, 1 mg of vitamin K2 (as MK-4), and 500 mcg of vitamin K1 per 1-square serving.
The vitamin is fermented with yeast and other foods to help with absorption, and it is also vegetarian, dairy-free, gluten-free, soy-free, and non-gmo.
Fx Chocolate® contains zero grams of sugar and is sweetened with allulose, a sweetening agent that is found naturally in jackfruit, figs, and raisins, with no bitterness or unpleasant aftertaste.
Fx Chocolate products undergo testing to ensure high quality. The company also claims to use clean production processes, such as using water instead of using harsher chemicals to prepare chocolate herbal supplements.
Liposomal D Supreme
Liposomal D Supreme provides vitamins D and K formulated with liposomal technology. Vitamin D is needed for a healthy immune system‚ and vitamins D and K support healthy bones and proper calcium balance in the body.
Liposomes are small spheres made of phospholipids—the primary building blocks of cell membranes. Owing to this structure‚ liposomes bond with cell membranes to offer better delivery and absorption of the nutrient they’re transporting. Thanks to this enhanced delivery method‚ nutrients delivered in liposomal form offer superior absorption and bioavailability.
Each 0.5 mL serving (1 pump) of this citrus flavored formula provides 2500 IU of vitamin D3 and 325 mcg of vitamin K as K1 and K2.
Designs for Health D Supreme Capsules
Vitamin D Supreme provides a clinically useful dose of vitamin D3‚ 5000 IU per veggie cap‚ and vitamin K in both K1 and the MK-7 form of K2. This formula contains higher therapeutic doses than Vitamin D Synergy for situations where more aggressive repletion is required. Vitamins D and K are essential for optimal bone and arterial health and for maintaining the immune system in proper balance.** The amount of vitamin D and K in this formula may be beneficial for those who do not get adequate sun exposure and/or dietary sources of these vitamins. Vitamins D and K work as a team. Thus‚ increasing doses of vitamin D will increase the need for vitamin K.
Vitamin D Synergy
Risks and side effects
Taking high amounts of vitamin D orally can be toxic. Research suggests that the tolerable upper limit for adults is 5,000 IU Trusted Source per day.
Some symptoms of vitamin D toxicity include:
- anorexia
- weight loss
- frequent urination
- heart arrhythmias
It is important to note that vitamin D toxicity usually only happens through supplementation. Spending a lot of time in the sun does not result in vitamin D toxicity, and it is unlikely that a person will get too much vitamin D from food.
Vitamin D supplements can also react Trusted Source with certain medications, such as steroids, weight loss drugs, and medications that lower cholesterol. Therefore, a person should always check with a doctor before taking a new supplement.
How can someone get more natural vitamin D?
Having safe exposure to sunlight is one of the most effective ways to get more vitamin D.
However, if this is not possible, some foods also contain this nutrient. These include:
- oily fish, such as salmon and mackerel
- mushrooms that grow under UV light
- beef liver
- egg yolks
- milk that is fortified
- fortified breakfast cereals
- fortified orange juice
A person cannot get vitamin D by sitting near windows or by sitting outside in the shade.
When to contact a doctor
A person should contact a doctor if they notice any of the following symptoms, as they could indicate a vitamin D deficiency:
- bone pain
- muscle weakness
- fatigue
- frequent colds and infections
- fractures
- depression
- slow wound healing
If a person experiences any new or worsening symptoms after taking a vitamin D supplement, they should stop using the product and contact a doctor immediately.
Summary on Natural Vitamin D
Having a small amount of safe sunlight exposure several times per week can help a person get enough vitamin D. However, there are a variety of reasons that a person may not be able to do this.
For some people, a vitamin D supplement may be necessary.
Vitamin D liquids allow people to tailor the amount to their needs. Some people may only need to take supplements during the winter months, while others may need them year-round.
It is important to note that vitamin D supplements can interact with certain other medications. For this reason, a person should always speak with a doctor before taking any new supplements.
A doctor can also perform a blood test to determine whether or not someone has a vitamin D deficiency. They can then advise on the right amount to take depending on a person’s age and any medications they take.