How to Best Absorb Vitamin D Supplements

Co-authored by Find BC Dietitians and Eric McClure

Last Updated: September 16, 2021 Approved

Getting enough vitamin D is an essential part of maintaining a healthy lifestyle. While many people get enough vitamin D from their food and by going outside, you may want to take a supplement if you live in an area where you don’t get a lot of sun, you have a vitamin deficiency, or you want to be absolutely sure that you’re getting enough vitamin D. If you are taking a vitamin D supplement, this article will walk you through everything you need to know so that you can ensure you’re getting your vitamin D in the most efficient way possible.

Question 1 of 7:

Should I take the supplement with food?

Download Article

Yes, take vitamin D after the biggest meal of the day for ideal absorption. It doesn’t really matter if that’s dinner, lunch, or breakfast. Vitamin D is fat-soluble, which means it’s easier for your body to absorb it if there’s any kind of fat in your stomach to help it along. As a result, you’ll get the biggest benefit from your vitamin D if you take it immediately after eating.^{[1]
X
Trustworthy Source

PubMed Central
Journal archive from the U.S. National Institutes of Health

Go to source}
- You will absorb the vitamin more efficiently if your meal contains a fat.^{[2]
  X
  Research source} You don’t need much fat, either. Any protein cooked in oil, or a small cup of yogurt will do the trick.^{[3]
  X
  Trustworthy Source
  
  Cleveland Clinic
  Educational website from one of the world's leading hospitals
  
  Go to source}
- Avocado, fish, olives, nuts, eggs, and cheese are all great sources of healthy fat!

Question 2 of 7:

What time of the day should I take my supplement?

Download Article

Experiment to figure out what works best for you. Since vitamin D is fat soluble and it won’t make you sleepy or wake you up, you can take the supplement after any meal. Try taking it after breakfast, lunch, or dinner to see if there’s a particular time of day that works best for you. If the morning is easier, great! If it’s easier to take it after dinner, you can do that too.^{[4]
X
Trustworthy Source

Cleveland Clinic
Educational website from one of the world's leading hospitals

Go to source}
- If you’re taking a regular vitamin, it may be easier for you to make it a habit by taking it at the same time every single day.

Question 3 of 7:

What else helps with the absorption of vitamin D?

Download Article

Your gut is responsible for breaking down vitamins, so making healthy decisions will help your body process vitamin D.^{[5]
X
Trustworthy Source

Harvard Medical School
Harvard Medical School's Educational Site for the Public

Go to source} Eat a healthy, balanced diet full of fruits and vegetables, and incorporate plenty of high-fiber foods in your meals. Get a good night’s sleep every night to avoid overworking your digestive track, and exercise regularly to keep your gut healthy and well regulated.^{[6]
X
Research source}
2
Keeping your liver and kidneys healthy will help with absorption as well. Your kidneys and liver help you break down vitamins, so keeping these organs healthy will help with vitamin D absorption.^{[7]
X
Trustworthy Source

Harvard Medical School
Harvard Medical School's Educational Site for the Public

Go to source} Aside from eating healthy and exercising, maintaining a healthy blood pressure will dramatically help maintain your kidney and liver function. On top of that, stop smoking if you’re an active smoker, and don’t drink more than 1 or 2 alcoholic beverages a day.^{[8]
X
Trustworthy Source

National Health Service (UK)
Public healthcare system of the UK

Go to source}
- In general, you shouldn’t consume more than 14 grams of pure alcohol a week. This translates to roughly 14 drinks.^{[9]
  X
  Research source}

Question 4 of 7:

What supplement dosage of vitamin D is too much?

Download Article

1
More than 4,000 IU is too much, and you only need 600 IU. The tolerable upper intake level for daily vitamin D consumption is 4,000 IU, and if you take more than that, you may start feeling a little queasy. However, that’s way more vitamin D than you need—most people only need 600 IU. Do not intentionally take more than 600 IU of vitamin D unless a doctor has advised you to do so.^{[10]
X
Research source}
- Adults over 70 years of age should take at least 800 IU.
- IU stands for international units; it’s the unit of measurement used to quantify vitamin amounts.
2
Signs of a vitamin D overdose include vomiting, weakness, and frequent urination. You may also experience pain in your bones and joints, and it can cause kidney issues. However, vitamin D overdoses are exceptionally rare, and you’d need to take 60,000 IU a day for several months for this to occur.^{[11]
X
Research source}
- You can’t overdose on vitamin D from sun exposure and foods.^{[12]
  X
  Trustworthy Source
  
  Mayo Clinic
  Educational website from one of the world's leading hospitals
  
  Go to source}

Question 5 of 7:

Are vitamin D supplements effective?

Download Article

1
Yes, supplements are a great way to get vitamin D if you can’t get sun. Most people get enough vitamin D from food and sunlight, with sunlight exposure being the bigger contributor. As a result, you do not need supplements in most cases.^{[13]
X
Research source} While your body will absorb vitamin D in basically any supplement form, vitamin D pills are likely the easiest and most efficient.^{[14]
X
Trustworthy Source

PubMed Central
Journal archive from the U.S. National Institutes of Health

Go to source}
- If you’re worried about whether you’re getting enough vitamin D or not, ask your doctor to draw your blood and check your vitamin D levels.^{[15]
  X
  Trustworthy Source
  
  Mayo Clinic
  Educational website from one of the world's leading hospitals
  
  Go to source}
2
Ask your doctor about taking supplements if you’re older or live far from the equator. Older adults tend to have more trouble getting enough vitamin D, and it can be tough to get enough sun if you live really far away from the equator—especially during the winter months when there’s less sunlight. If you suspect you need more vitamin D, talk to your doctor to get a screening test. You may not need additional vitamin D, but it’s possible you’d benefit from a daily supplement!^{[16]
X
Trustworthy Source

Harvard Medical School
Harvard Medical School's Educational Site for the Public

Go to source}
- If you do need a vitamin D supplement, it’s unlikely that you’ll need more than 600 IU a day.^{[17]
  X
  Trustworthy Source
  
  Harvard Medical School
  Harvard Medical School's Educational Site for the Public
  
  Go to source}
- The scientific community is split on how many people genuinely need to take vitamin D supplements, since you can get a lot of it from food. So long as you aren’t taking more than 4,000 IU a day, there’s no serious downside to taking a supplement.^{[18]
  X
  Research source}

Question 6 of 7:

Is vitamin D2 or D3 better?

Download Article

Vitamin D3 is more efficient, but D2 is good for you as well. Vitamin D2 (ergocalciferol) is produced in plants and fungi, while D3 (cholecalciferol) occurs naturally in mammals. Both forms are found in food and sunlight, and your body can use and store either of them.^{[19]
X
Research source} However, D3 tends to be a little cheaper, and it’s slightly more efficient in humans, so go for vitamin D3 if you’re buying supplements.^{[20]
X
Trustworthy Source

PubMed Central
Journal archive from the U.S. National Institutes of Health

Go to source}
- This is one of those things where it’s probably not going to make a huge difference. D3 is slightly more potent, but it’s not like your body can’t utilize D2.

Question 7 of 7:

How does your body absorb vitamin D?

Download Article

It comes in through your skin or stomach and stays in your fat cells. You can get vitamin D by exposing your skin to sunlight, eating food that contains vitamin D naturally, or taking a vitamin D supplement. Once the vitamin D enters your body, it is absorbed by the fat cells all over your body. It stays there until your body needs it to break down calcium in your intestines.^{[21]
X
Research source}
- The storage component is especially important here. Unless you aren’t getting enough vitamin D, the absorption rate and process isn’t particularly important; it’s going straight into storage regardless of how it’s absorbed.^{[22]
  X
  Research source} This is why staying indoors for a few days isn’t going to be a major problem.^{[23]
  X
  Research source}

Expert Q&A

Search

Add New Question

Question

What is the most effective vitamin D supplement?

Find BC Dietitians
Registered Dietitians Group
Find BC Dietitians is a central hub of qualified nutrition experts in British Columbia, Canada with a mission to connect people to a registered dietitian best suited for their needs. BC Dietitians offer online consultations and provide evidence-based care on a wide range of nutrition matters such as diabetes, weight management, food allergies, eating disorders, and intuitive eating.

Find BC Dietitians

Registered Dietitians Group

Expert Answer

D3 is more reliable as a supplement than D2 for increasing your levels to an adequate range.

Thanks! We're glad this was helpful.
Thank you for your feedback.
If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow
Yes No

Not Helpful 1 Helpful 6
Question

What do I have to take with vitamin D?

Find BC Dietitians
Registered Dietitians Group
Find BC Dietitians is a central hub of qualified nutrition experts in British Columbia, Canada with a mission to connect people to a registered dietitian best suited for their needs. BC Dietitians offer online consultations and provide evidence-based care on a wide range of nutrition matters such as diabetes, weight management, food allergies, eating disorders, and intuitive eating.

Find BC Dietitians

Registered Dietitians Group

Expert Answer

Since vitamin D is fat-soluble, take it whenever you have a large meal so it absorbs better.

Thanks! We're glad this was helpful.
Thank you for your feedback.
If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow
Yes No

Not Helpful 2 Helpful 11