the delivery method. One study found that vitamin D in gummy form may be more absorbent than capsules or tablets. Another study concluded that liposomal vitamin D—the kind delivered with certain lipids—can also enhance absorption. But if you’d rather just take a pill, you’ll still benefit, Largeman-Roth says. Not only that, it also helps to keep your muscles and bones in great condition 3,4— which is super-important whatever your fitness ambitions. Vitamin D can also help maintain normal muscle function whilst contributing to a strong immune system and acts as an important aid for cell division. Marcinowska-Suchowierska E, Kupisz-Urbańska M, Łukaszkiewicz J, Płudowsk P, Jones G. Vitamin D toxicity–a clinical perspective. Front Endocrinol (Lausanne). 2018;9:550. doi:10.3389/fendo.2018.00550 Sun exposure: UVB radiation can penetrate the skin and lead to the production of vitamin D3. However, the season, time and length of the day, and the weather can influence this. Also, older people and people with more melanin cannot produce as much vitamin D3 from sun exposure.

People with dark skin: Dark skin tones contain more melanin, which can reduce the amount of vitamin D the skin makes. People with darker skin tones generate vitamin D from the sun more slowly than people with lighter skin. However, it is unclear whether this has any health consequences. Research shows that vitamin D3 is more effective than vitamin D2 at increasing blood levels of vitamin D. A 2020 study also found that both liquid and capsule vitamin D3 supplements can raise vitamin D levels efficiently. Which supplement is best for vitamin D deficiency? If you forget doses often, it may help to set an alarm or make a note in your diary to remind you. You could also ask your pharmacist for advice on other ways to help you remember to take your medicine. If you take too muchFrankling MH, et al. (2020). Are vitamin D3 tablets and oil drops equally effective in raising s-25-hydroxyvitamin D concentrations? A post-hoc analysis of an observational study on immunodeficient patients. BONE, TEETH, MUSCLE AND IMMUNE HEALTH: Vitamin D contributes to the maintenance of normal bones, muscle and teeth. Vitamin D contributes to normal absorption/utilisation of calcium and phosphorus.

Older adults: Older adults who spend a lot of time indoors may be at risk of developing a vitamin D deficiency. According to the NIH, around half of older adults with hip fractures in the United States may have inadequate vitamin D levels. Also, the skin’s ability to synthesize vitamin D declines with age.If you're taking colecalciferol capsules or tablets, swallow them whole with some water. Take them with your main meal of the day. Chewable tablets It is safe to take vitamin B12, vitamin D, and magnesium together. Meanwhile, taking vitamin D with a fat-containing meal can help optimize absorption. What are the best vitamin D foods?