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Vitamin D is important for bone health and muscle function, and is mainly obtained from sunlight. Supplements are necessary for those who don’t produce enough naturally. Vitamin D2 and D3 supplements are available, with D3 being the same as natural sources. Vegetarians may prefer D2, which is derived from plants. Supplements come in various forms, but it’s important to consult a doctor or nutritionist to determine the right one for you. Too much vitamin D can be harmful.
Vitamin D improves bone health, increases muscle function, and is essential in calcium absorption. Your body’s main source of vitamin D is the sun: Your skin synthesizes a form of the vitamin after exposure to sunlight. Some people do not produce enough vitamin D naturally, which is where vitamin D supplements become necessary. Not all vitamin D supplements are created equal; Multiple forms of the vitamin are available in various preparations. The best vitamin D pill is the one that meets your dietary needs.
Vitamin D capsules are available in two forms: vitamin D2 and vitamin D3. Vitamin D3 is the same as the form derived from natural sources of vitamin D. The supplement is usually made from lanolin, a fatty substance found in sheep’s wool or from fish oil. Vegetarians or those with strict religious or ethical dietary regulations or allergies may avoid these types of vitamin D pills.
Vitamin D2 is derived from plants and fungi. Non-animal sources of vitamin D are processed under ultraviolet light to convert cholesterol derivatives into the vitamin. Vitamin D2 supplements provide less of the vitamin available to the body; you may need to take more vitamin D2 to get the same effect as a vitamin D3 pill.
Vitamin D supplements are available as capsules, tablets, softgels, and liquids. The tablets are condensed powdered pills. Capsules are moderately soft formulations of powdered vitamin D encased in a gelatinous coating. Vitamin D softgels are less firm than capsules, but still use a gelatinous coating. Liquid vitamin D is also available.
Not everyone needs a vitamin D supplement. It is possible to get too much vitamin D. Since vitamin D helps your body absorb calcium, too much vitamin D can lead to a buildup of calcium deposits in the body or cause kidney problems. or decreased muscle tone. If you already get adequate daily vitamin D, consider a reduced-dose formulation.
Those with dietary restrictions can avoid capsules and softgels, or look for a vegetarian alternative that doesn’t use real gelatin, but instead uses a cellulose coating. Not all vitamin D pills are right for everyone. If you have questions or concerns about the correct form and formulation of vitamin D pills for you, please consult your doctor or pharmacist. You may need to have tests to determine how deficient you are in vitamin D. Nutritionists can also help you determine the right vitamin D supplements for you.
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