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The Best Vitamin D3 Supplements (and Which Dose)

Updated By the HealthWorld editorial teamHow we pick

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Top picks at a glance

  1. 1
    Nature Made Vitamin D3 2000 IU

    Best overall

    Nature Made Vitamin D3 2000 IU

    Vitamin D3 2000 IU · Form Softgel

  2. 2
    Thorne Vitamin D-5,000

    Best high dose (with doctor guidance)

    Thorne Vitamin D-5,000

    Vitamin D3 5,000 IU · Form Capsule

For most adults, a simple vitamin D3 softgel at a moderate dose like 2000 IU is a sensible starting point. Nature Made's USP Verified D3 2000 IU is our top pick. Higher doses such as Thorne's 5,000 IU are best used when a doctor recommends them, ideally after a blood test.

Our picks

  1. Nature Made Vitamin D3 2000 IU

    #1Best overall

    Nature Made Vitamin D3 2000 IU

    USP Verified vitamin D3 at 2000 IU in a small, easy-to-swallow softgel, one a day. A simple, affordable option from one of America's most trusted vitamin brands.

    Vitamin D3 2000 IUForm SoftgelAmazon Full facts →
  2. Thorne Vitamin D-5,000

    #2Best high dose (with doctor guidance)

    Thorne Vitamin D-5,000

    5,000 IU of vitamin D3 in one small capsule with no unnecessary fillers. It's above the standard adult upper limit, so use it with your doctor's guidance.

    Vitamin D3 5,000 IUForm CapsuleAmazon Full facts →
Amazon's live top 100 in Vitamins

What to look for

D3 over D2
Vitamin D3 (cholecalciferol) is the form your skin makes, and it's generally more effective at raising blood levels than D2.
A sensible dose
The recommended intake for most adults is 600 IU a day (800 IU over 70), and the upper limit is 4,000 IU a day unless your doctor advises more. Many people take 1,000–2,000 IU; higher doses are best guided by a blood test.
Take it with food
Vitamin D is fat-soluble, so taking it with a meal that contains some fat helps absorption. Oil-based softgels are a good format.
Third-party verification
A USP Verified mark means the product was independently checked to contain what the label says and to meet quality standards.
Medications and conditions
Talk to your doctor before taking vitamin D if you have kidney issues or high calcium levels, or take medications such as thiazide diuretics or steroids.

Frequently asked questions

What is the difference between vitamin D3 2000 IU and 5000 IU?

Only the dose. 2,000 IU is within the 4,000 IU daily upper limit for adults and is a common maintenance dose; 5,000 IU is above it and is usually used when a doctor finds low levels on a blood test. Taking high doses long term without monitoring can raise calcium levels, so get tested and follow medical advice.

Can you take vitamin D with magnesium?

Yes. They're commonly taken together, and magnesium plays a role in how the body uses vitamin D. Keep supplemental magnesium within 350 mg a day unless your doctor advises otherwise.

What is the best way to absorb vitamin D3?

Take it with a meal that contains some fat, such as your largest meal of the day. D3 is generally preferred over D2. Taking it consistently matters more than the time of day.

Is vitamin D3 different for women and men?

No. The recommended intake is the same for adult men and women, and the same products work for both. If you're pregnant or breastfeeding, ask your doctor about the right dose.

Sources