Vitamin D is essential to our health, contributing to strong bones, a healthy immune system and maintaining normal muscle function. But with so many different vitamin D supplements on the market, how do you know which one to choose? In this blog, we provide practical tips for finding a good vitamin D supplement that's right for you.
Why do you need a vitamin D supplement?
We get vitamin D mainly through exposure to sunlight, but in the Netherlands (and many other countries with fewer hours of sunshine) it can be difficult to get enough vitamin D, especially in autumn and winter. Also, people who do not get outside much, the elderly, pregnant women and people with dark skin often have a greater need for extra vitamin D. Supplementation is then the solution to prevent a deficiency.
What should you look for when choosing a vitamin D supplement?
- Opt for vitamin D3 (cholecalciferol)
There are two forms of vitamin D supplements: D2 (ergocalciferol) and D3 (cholecalciferol). Vitamin D3 is the form your body naturally produces when you get in the sun and is better absorbed than D2. This makes D3 the best choice for a supplement. D3 is usually extracted from animal sources, such as wool fat from sheep, but plant-based versions are also available from algae, which is a good alternative for vegans.
- The right dosage
The recommended daily allowance (RDA) for vitamin D may vary depending on your age, skin color, exposure to sunlight and health conditions. For adults, the recommended amount is 10 micrograms per day, but higher doses may be needed in some cases. The elderly, people with darker skin tones and pregnant women often benefit from higher doses.
- Liquid form or capsules?
Vitamin D supplements are available in different forms: tablets, capsules, drops or sprays. Always choose a supplement where the vitamin D3 is combined with an oil. This is because vitamin D3 is a fat-soluble vitamin, which means it is better absorbed by your body when taken in combination with fat. Without enough fat, your body cannot absorb the vitamin as efficiently, which can reduce the effectiveness of the supplement.
For children and people who have difficulty swallowing pills are vitamin D drops are often the most practical. In addition, drops are easy to dose and can be applied directly to the tongue or mixed through food. Capsules, on the other hand, are convenient for adults who prefer to take their supplements all at once.
- Combination with other vitamins or minerals
Some vitamin D supplements also contain other important nutrients, such as vitamin K2 or magnesium, which help absorb calcium in the body and support the maintenance of strong bones. A supplement that combines vitamin D and K2 may be particularly helpful because vitamin K2 ensures that calcium gets to the right place in the body (bones) and does not get stuck in blood vessels.
- Quality and purity
It is important to pay close attention to the quality of the ingredients and the purity of the product. Many supplements on the market contain unnecessary additives such as flavors, sugars and fillers that do not contribute to your health and sometimes can even be harmful. Therefore, choose a vitamin D supplement that is free of artificial additives and contains only the active ingredients your body needs. Go for pure supplements of high quality, so you can be sure that you are supporting your body in the best possible way.
Summary
Choosing a good vitamin D supplement is important to ensure that your body reaps the full benefits of this essential vitamin. Always choose vitamin D3, as this form is better absorbed by your body than D2. Also pay attention to the dosage, as your need for vitamin D can vary based on factors such as age, skin tone and exposure to sunlight. In addition, it is wise to choose a supplement that is combined with an oil because vitamin D is fat-soluble and thus can be better absorbed by your body. Avoid products with unnecessary additives such as sugars and artificial flavors and choose high-quality supplements that are pure and effective.