With (well-founded) rumours of an ‘arctic blast’ and thunderstorms due this week in the UK, it’s officially time to get prepped for autumn. If you've already actioned your bi-annual wardrobe swap over, you might want to consider restocking your vitamin D supplies.
Yes, it’s another step to cram into our (at capacity) morning routines, but there are major perks to regularly taking the sunshine supplement. According to Claire Shortt, nutritionist and lead scientist at FoodMarble, these include keeping our bones, muscles, teeth and immune system healthy.
“Think of vitamin D less as a vitamin, and more as a pro-hormone," says Rhian Stephenson, nutritionist, naturopath and founder of Artah. “There are very few aspects of our health that wouldn’t benefit from optimal Vitamin D3 levels.”
But what exactly is vitamin D? Well, according to Rhian, 90% of absorbable vitamin D comes from sunlight, as a result of UVB rays interacting with a protein in the skin and converting it into vitamin D3. But we don't often get this level of sunlight — even during the height of summer.
With a consensus among experts that supplementing vitamin D is *just* as good as sun exposure — plus you can top this up further by adding oily fish (salmon and sardines), red meat and egg yolks into your diet — we’re on board. Even more so when you realise that it doesn’t come at the cost of healthy skin either.
SKIP TO: Our product reviews | What's the best form of of vitamin D to take? | What are the benefits of vitamin D? | How to get enough vitamin D | Don't you need sun rays to get vitamin D?
The best vitamin D supplements, at a glance:
- Best vitamin D supplement overall (our top pick): Artah Essential D3/K2, £26, Artah
- Best vitamin D spray: BetterYou D1000 Vitamin D Daily Oral Spray, £5.06, Amazon
- Best natural vitamin D supplement: Wild Nutrition Food-Grown Vitamin D, £17.50, Amazon
- Best value vitamin D supplement: Protein Works Vitamin D3 Tablets, £9.99, Protein Works
What's the best form of vitamin D to take?
Your skin makes vitamin D3 when it's exposed to sunlight. In plants and mushrooms, UVB rays trigger the formation of vitamin D2.
For this reason, vitamin D supplements contain either vitamin D2 (ergocalciferol) or vitamin D3 (cholecalciferol). “Although both supplements have been shown to be effective in raising vitamin D levels vitamin D3 has been proven more effective in increasing and maintaining vitamin D levels for longer periods of time," says Claire.
While traditionally vitamin D3 was made using sheep's wool, more recently vegan vitamin D3 supplements have been developed, making that choice easier.
How to take it is important, too. “It's recommended that you take vitamin D supplements with a meal," says Claire. “As it is a fat-soluble vitamin, it is much better absorbed with food” – especially those rich in good fats such as avocado.
Scroll for our edit of the best vitamin D supplements to add to your diet this autumn…
Recommended dose: 1 capsule per day.
Why we love it: Rather than rely on synthetic nutrients, and unnecessary fillers, binders and preservatives, Wild Nutrition selects natural ingredients and grows them to create a nutrient-rich paste for its supplements. One vitamin D supplement delivers 500% of the recommended daily allowance and comes in a format that the body recognises and easily absorbs.
Recommended dose: Two capsules per day.
Why we love it: If your key concern is excess hair fall rather than a vitamin D deficiency, then Barbara Sturm's Growth Cycle supplement may help. Vitamin D sits alongside the star ingredient, a millet seed extract, which acts on the root and strengthens the collagen around the hair bulb to prevent shedding.
Recommended dose: One gummy per day.
Why we love it: If even softgel tablets are a struggle to swallow, then you might want to try a vitamin D gummy. Each Vitabiotics gummy contains 1000 IU of vitamin D to support all-round wellbeing and tastes delicious, too.
Recommended dose: One capsule per day.
Why we love it: Fish gelatin and fish oil is a common occurrence in supplements, which is why 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, or who are lactose intolerant, can maintain a healthy immune system.
Recommended dose: One chew per day.
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 a lack of sun taste tropical?
Recommended dose: One sachet per day.
Why we love it: Another brilliant non-tablet form of vitamin D3, these berry-flavoured liquid sachets can be enjoyed 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.
Recommended dose: One tablet per day.
Why we love it: Affordable and high-quality vitamin D tablets? Yes, please. For just £10, Protein Works offers you 180 tablets, packed with 2500 IU of Vitamin D3, which should contribute to the normal function of your immune system, bones and teeth, as well as speedier recovery post-exercise.
Recommended dose: One spray per day.
Why we love it: It's easy to forget to pop a pill before heading out in the morning. Enter this travel-sized spray that you can storie in your handbag for a dose of vitamin D on the go. It's also ideal for those who struggle to swallow tablets. Each spray into the mouth delivers 1000 IU of vitamin D3 that gets absorbed straight into your bloodstream. Did we mention it tastes like peppermint, too?
Save when you shop for the best vitamin D supplement with these Amazon discount codes.
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 your immune system by reducing inflammation.
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.
Recommended dose: 1 capsule morning or evening.
Why we love it: Looking to support healthy bones and immunity as well as balance your mood and hormones? Artah's DE/K2 is a beauty editor favourite as it is a very bioavailable form of vitamin D3 (4000 IU), which it helpfully combines with vitamin K2 to ensure peak absorption. Each pot contains 60 capsules, which works out to be less than 50p a day, plus it's refillable. It's also allergen free, suitable for vegetarians, halal and kosher, making it a great all-rounder.
Recommended dose: One capsule per day.
Why we love it: Cortisol is a buzzword in wellness right now, whether it is stress induced or you're suffering from a hormonal rollercoaster that can elevate levels of this hormone. The Nue Co.’s Mood supplement contains a cocktail of vitamins and nutrients – including your RDA of vitamin D and ashwagandha – to help your body metabolise serotonin and dopamine, and stabilise cortisol levels.
Enjoy savings when you shop for the best vitamin D supplement with these Cult Beauty discount codes.
What are the benefits of vitamin D?
Scientists have found that vitamin D influences over 200 genes in our body and a deficiency could increase our susceptibility to rheumatoid arthritis, multiple sclerosis, heart disease and type 1 diabetes.
They could be harmless, but they could also be red flags.
Meanwhile, Vitamin D's benefits include:
- A stronger immune system
Research by Trinity College Dublin even found that vitamin D can help to prevent chest infections, particularly in adults with lower levels.
2. Boosted energy levels
Thyroxine, a hormone that controls the body's ability to produce energy, relies on vitamin D to function at its best. Rhian, also points out that vitamin D is key for regulating sleep: “Low vitamin D levels increase the risk of sleep difficulties, including shorter sleep duration, increased nocturnal awakenings and delayed sleep onset.”
3. It helps to prevent hair loss
A vitamin D deficiency can interrupt the anagen growth phase of our hair follicles, causing delayed growth and even premature shedding.
4. Balanced mood
“Vitamin D3 has neuroprotective and neurotrophic properties that influence many parts of the brain that are involved in mood, anxiety and depression,” says Rhian. Vitamin D is especially important for the formation of the ‘happy hormone’ serotonin and supplementing could help to improve a flat mood and symptoms of seasonal affective disorder (SAD).
5. Regulated appetite
“Vitamin D3 influences serotonin levels, which in turn help regulate appetite and cravings,” says Rhian. “Studies have shown that individuals who supplement with vitamin D3 experience reduced hunger. Low D3 is also associated with a greater risk of insulin resistance and is important for blood sugar regulation.”
6. Hormone health
“Vitamin D is also intimately linked to the regulation of our sex hormones,” says Rhian, who notes that a deficiency of vitamin D can reduce oestrogen in women so if you're trying to conceive, optimal vitamin D levels will be important.
7. Stronger bones and teeth
Vitamin D is essential for the body to absorb calcium. Better still, look for a supplement that "pairs vitamin D3 with vitamin K2 for optimal calcium uptake into the bones,” says Rhian.
How to get enough vitamin D
How much vitamin D each person needs varies according to time of year, diet, climate and age, but “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," Claire says.
While the best way to top up your levels of vitamin D is through supplementation, you can further boost your levels by including egg yolks, oily fish such as salmon and mackerel, as well as dairy that is fortified with vitamin D, in your diet.
Deficiency can be assessed using a simple blood test – if it comes back positive, you may need to take a higher dose of vitamin D supplements.
“Those who are more susceptible to vitamin D deficiency include anyone with a dark skin tone, 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, strict vegans and those with dairy allergies.
But don't you need UV rays to get vitamin D?
Nope - sorry. A study in the British Journal of Dermatology, supported by the British Association of Dermatologists and a review of 75 papers on sunscreen and vitamin D, found that sunscreen does not prevent vitamin D production.
The truth is, it doesn’t take much sun exposure for the body to produce vitamin D. This is why the old-school advice used to be to expose your bare arms or legs to 10 to 15 minutes of sunlight a couple of times a week.
But we now know that incidental sun exposure, even when wearing sunscreen, is enough for the body to naturally make vitamin D. "One way vitamin D is sourced is through the skin, but this can still be achieved even when using sun cream," confirms dermatologist Dr Ben Esdaile, who is an expert in the early diagnosis and treatment of skin cancer.
One explanation is that no matter how much sunscreen you use, or how high the SPF number, some UV rays will still reach your skin. After all, an SPF 15 only guards against 93% of UVB rays, SPF 30 protects against 97% and SPF 50 blocks out about 98%.
This means anywhere from 2%-7% of UVB rays still hit your skin – and that’s if you apply the exact amount of sunscreen in the first place.
Another myth to bust is that using a sun bed will increase vitamin D levels. The bulbs used in tanning beds emit mostly UVA light; your body needs UVB to make vitamin D.
Instead, sunbeds give off UV rays that can be to fifteen times stronger than the midday Mediterranean sun – which is why, according to a study by the British Medical Journal, anyone who has ever used a sunbed is 20% more likely to subsequently develop melanoma skin cancer, compared to people who have never used one.
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