Published on November 26, 2020

10 Best Vitamin D Supplements For Better Health & Stronger Immunity

10 Best Vitamin D Supplements For Better Health & Stronger Immunity

As the pandemic continues to spread, more and more information is rising up to the surface. Thankfully there is some really good news that’s been spreading around these past few months. Not necessarily a cure or vaccine, but definitely something to help those of us handle COVID better.

In September, research has shown that taking Vitamin D supplements will help in reducing the risk of getting severe cases of COVID. This will be especially helpful for individuals who are darker-skinned or aren’t exposed to a lot of sunlight.

The reason for that is for months, observational studies showed COVID patients with serious cases of this also had low vitamin D levels. The only thing is it’s hard to pinpoint what exactly vitamin D is actually doing.

Nevertheless, vitamin D is definitely something that can help us all at this point and to help with that, we’ve put together a list of some of the best supplements you can get.

What Makes For Quality Vitamin D Supplements?

Even though vitamins seem the same across the board, there are a number of distinguishing characteristics about each one. You’ll find even more when discussing these things with a medical professional. This is what we did and we found the best vitamin D supplements you can get with the following criteria:

  • Purity – The best vitamins will have tight standards on the quality and purity of the vitamins from the manufacturer. This ensures there isn’t anything additional that would weaken the effect or it is pointless to the consumer.
  • Nutrients – Even though this is vitamin D, there are other nutrients incorporated in these supplements.
  • Natural – Even though it’s a vitamin, many companies put in ingredients that are unnecessary such as fillers, artificial sweeteners, or colors. These supplements don’t have any of those.
  • Trusted – Healthcare professionals such as doctors and dietitians recommend these products.

Best Liquid – Designs for Health Liposomal D Supreme

    One of the best vitamin D supplements in liquid form are the Liposomal D Supreme from Designs for Health. Liposomes are tiny spheres of fat that are used as carriers for vitamin D and other nutrients. These are used in all kinds of supplements, but you’ll find them the most in liquid forms these days.

    But the fact that it’s using liposomal means that the company can incorporate other vitamins into the mix. They did just that by adding in vitamins K1 and K2. Why this is a big deal is that vitamins K and D work very well together in your body. This means you’ll get an enhanced effect from the vitamin D side which is way better than taking an ordinary vitamin D supplement.

    Buy Designs for Health Liposomal D Supreme

    Best High Dose – Pure Encapsulation’s D3


      For the best high dosage per capsule, look no further than Pure Encapsulations D3. Every capsule contains 10,000 IU of vitamin D3. This is for those who are severely low in vitamin D. That said, having too much vitamin D can cause some issues so if you are thinking about picking this up, consult with your healthcare provider first.

      This is a solid option as Pure Encapsulation is a trusted brand that provides hypoallergenic and gluten-free vitamins. They’re also certified with the United States Pharmacopeia which has strict standards placed on supplements.

      Buy Pure Encapsulation’s D3 here.

      Alternative High Dose – Now Vitamin D3

        If you’re looking for an alternative supplement, Now Foods brand is an excellent supplement brand to consider. As mentioned before, this supplement is designed for specific people in mind so be sure to check with your healthcare provider first before taking these.

        As for why you might choose this one over the Pure Encapsulations is that it’s better for those on a budget.

        Buy Now Vitamin D3 here.

        Best For Kids – Carlson Super Daily D3

          With liquids being better for vitamin intake, one of the best options for kids is a liquid option. One brand that comes to mind is Carlson’s, a well-established brand amongst the rest of them. Each package contains 365 drops which make it great for a year. It’s also non-GMO, dairy-free, vegetarian and unflavored.

          Buy Carlson Super Daily D3


          Best Chewables – Now Vitamin D3 Supplement Chewables

            Chewables are another option for how people like to take their vitamins. While these are easier to handle, one of the big problems with chewables is that many of them contain sugar in them. While it can ensure you eat them, the problem with sugar in vitamins is that the sugar can be too high that you don’t receive any or little benefit. It’d be no different from eating candy.

            Fortunately, Now Foods chewable vitamins found a unique way of getting around the sweetening aspect. They use xylitol and sorbitol which are sugar alcohols as well as natural vanilla and peppermint flavors. They’re sweet but don’t compromise the vitamin aspect.

            The only thing to note is that since there are sugar alcohols, this can lead to some minor digestive problems. An upset stomach or diarrhea. This will happen if you’re consuming large amounts. Though you shouldn’t be getting to that point since a tablet contains 1,000 IU of D3.

            Buy Now Vitamin D3 Supplement Chewables

            Best Gummies – Nordic Nature Vitamin D3 Gummies

              Gummies are another beloved choice for adults and kids alike, though they run into the same problems as chewables where there’s a lot of sugar.

              For those wanting the most vitamin D3 and lower sugar, try out Nordic Naturals’ sugar-free vitamin D3 gummy. Similar to the Now Foods chewable, this is sweetened with xylitol and fruit and vegetable juice.

              Buy Nordic Nature Vitamin D3 Gummies here.

              Best Prenatal With High Vitamin D – SmartyPants Prenatal Complete


                One interesting development that’s been made in the vitamin D field is that women pregnant or breastfeeding need more vitamin D than what many doctors have recommended in the past.[1] In the past, it was recommended to take 600 IU of vitamin D per day. Now experts are suggesting at least 4,000 IU per day for women pregnant. Women breastfeeding may need as much as 6,400 IU.

                Because of this higher need, prenatal vitamin D supplements is a wise decision to get into as keeping to those D3 levels over the course of the day can provide many benefits to pregnant and breastfeeding women and their children.

                One such supplement that’s helpful is from the Smarty Pants brand. These vitamins have C, D3, Zinc, Iron and are gluten-free.

                Buy SmartyPants Prenatal Complete here.

                Best Drops – Bluebonnet Earth Sweet Liquid

                  Vitamin drops aren’t just for kids, there are many with adults in mind. This is another great option for those not into chewables or don’t want to take pills. That or you’re looking for better results from the vitamins that only liquids can provide.

                  One option that we found that is good for adults is the liquid vitamin D3 from Bluebonnet. They contain 5000 IU of vitamin D3. They are soy-free, gluten-free, non-GMO, Kosher, dairy-free, and vegetarian free.

                  Buy Bluebonnet Earth Sweet Liquid here.

                  Alternative Drops – Thorne Research Vitamin D3 Drops

                    Another alternative drop for adults you can consider is from Thorne Research. Thorne is a trusted supplement brand that’s certified by the Therapeutic Goods Association (TGA). The TGA is a regulatory agency that’s operated out of the Australian Department of Health.


                    Why this is a good alternative is that these drops contain vitamin K2. As mentioned before, vitamin K is helpful because it synergizes with vitamin D. While the IU is 1,000 for 2 drops, you’re getting the added benefit of extra potency from the vitamin K that you wouldn’t get from the other drops.

                    Buy Thorne Research Vitamin D3 Drops here.

                    Best Vegan Option – Doctor’s Best Vegan D3

                      One other big development in the vitamin D market is offering plenty of quality options for vegans. The big problem with the market is many D3 supplements on the market use ingredients from fish or sheep’s wool. Since vegan’s choice of living is to not consume any products that stem from animals, this doesn’t help.

                      One vitamin that came out was ergocalciferol. While it was an advance since the vitamin D came from yeast or mushrooms, the issue was those vitamins weren’t effective in producing quality vitamin D.

                      Thankfully, vegans don’t need to worry about this as much as many companies are stepping forward. One company that we found that provides quality vitamin D3 and is vegan is Doctor’s Best.

                      Their capsules’ main ingredient is vitashine D3 – a plant source of vitamin D3. This plant source is also sustainably harvested by registered members in the UK Vegan Society. It’s also gone through clinical trials as well to ensure they are quality.

                      Buy Doctor’s Best Vegan D3 here.

                      Bottom Line

                      While many of us will be dealing with this pandemic for some time, your health is important now more than ever. With all of these supplements available with plenty of options, you can boost your immune system and curb catching COVID. Or at the very least, have a much easier time in dealing with it should you get infected.

                      Beyond the pandemic, vitamin D3 provides a number of other health benefits like strengthening bones, heart, lungs, and more.

                      Featured photo credit: Ben White via


                      [1] Healthline: Pregnancy and Vitamin D

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                      Published on January 14, 2021

                      How to Create a Healthy Meal Plan for the Week

                      How to Create a Healthy Meal Plan for the Week

                      Meal plans are a great way to cut down waste, make shopping for food quicker and easier, and help you to stick to healthy choices. But where do you start? What makes a healthy meal plan for the week, and how do you know what to include?

                      Firstly, there is no healthy meal plan that works for everyone. At different stages of your life, you will need different levels of nutrients, but there are some general principles that you can follow, and then adjust as necessary. Here’s how to create a healthy meal plan for the week.

                      The Backbone of Your Healthy Meal Plan

                      For the vast majority of adults, these practical tips should be the backbone of your meal plan:

                      • A range of fruits and vegetables
                      • Whole grain carbohydrates (brown rice, brown bread, millet, bulgar wheat, etc)
                      • Fermented food such as kefir, kimchi, and sauerkraut
                      • Unsaturated fats such as extra virgin olive oil, rapeseed oil, avocados, and nuts
                      • Two portions of oily fish such as salmon per week (or nuts and seeds if you don’t eat fish)
                      • A handful of nuts and seeds a day
                      • Aim for 30g of fiber a day
                      • Eat a range of beans and pulses (such as chickpeas, kidney beans, black beans, and lentils)
                      • Drink approximately 8 glasses of water a day[1]

                      Calorie Counting

                      A calorie is the energy required to raise the temperature of 1g water from 14.5 to 15.5°Celsius. This is calculated in a laboratory, by burning the food. However, the food is not “burnt” in our bodies, and people’s metabolism and energy expenditure vary, so it’s a very rough estimate.


                      The absorption and, therefore, how much energy is available for you to use, is also affected by how the food is processed. An example of this is sweetcorn. If you grind it down into a powder and make a tortilla, you will absorb far more calories than if you eat whole sweetcorn kernels. Instead, you will see most of the kernels untouched, in the toilet!

                      Another concern with calories is that instead of thinking about nutrient quality, it promotes prioritizing quantity. For example, there is a huge difference in the number of nutrients you could consume in 500 calories of fruit and vegetables, versus 500 calories of ice cream.

                      Also the number of calories you need varies according to so many factors, such as age, gender, lifestyle, and activity level, that it is hard to accurately predict exactly how many you need. Instead, I prefer to recommend a general principle of how to balance your plate and a reminder to eat mindfully when you are physically hungry, not because of an emotional trigger.

                      How to Balance Your Plate

                      When thinking of your healthy meal plan, for each meal your plate should contain approximately:


                      • Fruit and vegetables (1/2 plate)
                      • Whole grains (1/4 plate)
                      • Lean protein (1/4 plate)
                      • A spoon of unsaturated oil

                      This will help you when you think of each meal to work out what to include and approximate portion sizes.

                      An Example Day


                      • Overnight oats, with chia seeds, quinoa and milk or fortified plant based milk
                      • A piece of fruit


                      • A handful of mixed nuts


                      • Grilled tofu with a mixed salad and bulgar wheat
                      • A piece of fruit


                      • Apple slices with nut butter


                      • Chicken / tofu / salmon with miso brown rice and spring greens
                      • OR vegetable curry, daal, and brown rice
                      • OR stuffed aubergine with mixed vegetables and millet or quinoa
                      • A piece of fruit

                      How to Adjust Your Meal Plan

                      There are certain phases when more or less nutrients are needed, so it is important to consider your changing needs.

                      When You’re Pregnant

                      During your pregnancy, you should limit oily fish to once a week, and only 2 tuna steaks or 4 medium sized cans of tuna per week, because of the risk of pollution.

                      You should also avoid the following food groups:


                      • Raw or undercooked eggs
                      • Unpasteurized cheese
                      • Raw or undercooked meat
                      • Pâté
                      • Swordfish, shark, and marlin
                      • Homemade ice-cream with raw egg
                      • Soft-serve ice cream from vans or kiosks
                      • Vitamin A supplements
                      • Liquorice root
                      • Alcohol

                      When You’re Breastfeeding

                      While you are breastfeeding, your body needs more calcium (1250mg), selenium (70mcg), and iodine (200mcg). Ensure that you include these in your meal plan.

                      When Going Through Menopause


                      changes your long-term risk of disease, so it is important to focus on items that help support bone and heart health. The framework above already sets out a diet to support long term heart health, but for bone health aim for:

                      • 1200mg calcium per day
                      • High-quality protein at every meal
                      • Foods rich in vitamin K
                      • Foods rich in phosphorus
                      • Foods rich in magnesium

                      Organizing Your Shopping

                      Once you have completed your healthy meal plan for the week, you can save the ingredients that you regularly need to an online shopping list, in order to make repeat ordering simpler. Some recipe books also now have a QR code so that you can easily synchronize the ingredients needed with your online shopping.


                      Try to eat seasonal fruit and vegetables where possible, but canned beans, frozen, dried, and freeze dried fruit make great substitutes for fresh, retaining most of the nutrients.

                      Final Thoughts

                      Creating a healthy meal plan for the week may be daunting at first, but once you get the hang of it, it’ll become a fun addition to your weekly planning, and one that will ultimately improve your overall lifestyle. Try to use the general feedback above and adapt it to your own specific needs. Enjoy looking for new and exciting recipes to include in your plan!

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