You could improve your bone health and reduce symptoms of depression by adding this vitamin to your daily routine.
It's vitamin D's time to shine — and for good reason. Over the years, this heavyweight nutrient has been associated with a wide range of health benefits."Vitamin D supports immune health, helping our bodies fight infection and illness," explains Cassandra Padula Burke, RDN, LD, triathlon coach and owner of Catalyst Performance Lab. "It may help improve mood regulation and minimize winter blues during the winter months, and it helps aid calcium absorption to support bone health.
Dubbed the "sunshine vitamin," your body can synthesize vitamin D naturally with adequate exposure to sunlight. However, modern lifestyles often keep us indoors, and most people aren’t soaking up enough sun to meet their needs.
Testing your vitamin D levels is an essential first step for those considering supplementation. "If your levels are below 20 nanograms per milliliter, you have insufficient vitamin D levels and require supplementation," says Dru Rosales, MS, RD, LD and owner of MindFuel Performance. A health care provider should help determine the appropriate dosage for you, but research suggests most adults may benefit from a baseline intake of at least 2,000 international units (IU), equivalent to more than 200% of the current daily value (DV).
Certain groups are at a higher risk for vitamin D deficiency, including older adults, individuals with limited sun exposure, those with darker skin and people with obesity. For these individuals, supplementation may be especially critical to maintain optimal health.
As a dietitian and firm believer in the benefits of vitamin D, I've been supplementing for nearly a decade to keep my levels in check. To help you make informed choices, I tested 17 vitamin D supplements and spoke with three registered dietitians about what to look for in a quality product. Here are the best vitamin D supplements of 2024.
Form: Capsule | Dose: 1 capsule | IU per serving: 5,000 IU | Additional ingredients: Vitamin K2, calcium, black pepper extract
Did you know your bones are constantly rebuilding themselves? Every 10 yearsor so, your skeleton is essentially brand new. But for this remarkable process to work smoothly, your body needs the right nutrients in the right amounts — especially vitamin D, vitamin K2 and calcium. That’s where our top choice for bone health, High Level Vitamin D3 + K2, steps in, offering a powerhouse combination to keep your bones strong and resilient.
Vitamin D and vitamin K2 work synergistically to support bone health. Vitamin D enhances calcium absorption, making sure your body can take in this essential mineral from your diet. Meanwhile, vitamin K2 ensures the absorbed calcium goes to your bones rather than building up in arteries or soft tissues where it could cause harm.
What makes this supplement stand out is its inclusion of calcium, providing your body with an immediate supply of this crucial mineral needed for bone density and strength. Since many people don't get enough calcium through their diets, this added ingredient bridges the gap and makes the formula even more effective at supporting overall bone health.
As one 5-star Amazon reviewer writes, "I absolutely love K2 + D3 from High Level.... my favorite things about it are that it helps with my circulation issues and boosts my immune system among other things!!! Yet another win in my book for High Level!!!"
High Level has also included BioPerine, a black-pepper extract that enhances bioavailability. This clever addition ensures your body absorbs and uses the active ingredients. However, timing matters — taking this supplement with or shortly before a meal containing fat is key since vitamins D and K are fat-soluble and need dietary fat to be properly absorbed.
Practicality and quality are also strong points here. The supplement is third-party tested for safety and potency, giving you confidence in its purity. The capsules are easy to swallow, with no aftertaste or side effects noted. And for those with specific needs, the option to take it up to twice daily provides flexibility, though you should check with your doctor if you're on blood thinners, as vitamin K can interfere with such medications.
Read the full guide here.