Try to be consistent so you can be sure how much vitamin D3 you are taking. It is easier to remember what to take if you do the same thing every week.

How close should you get to your calculated target dose? Within 10% is acceptable. That works out at 25000 IU per week, or 3571 per day, which is close enough. This allows you to select a capsule containing more vitamin D than you need for one day, which may work out less expensive.įor example, if the dose you want is 3500 IU per day, you could buy 5000 IU capsules, and take one capsule every day from Monday to Friday, then skip the weekend. Your body stores vitamin D, so you don’t have to take it every day. Find your dosage on our unique vitamin D dosage page. The daily dose for vitamin D varies from person to person, depending on body mass, sunlight-exposure and other factors. Capsule need not provide your exact daily dose So, as with all supplements, rather buy a vitamin D product which is specific about what it contains, and it should say vitamin D3.Īnother advantage is that vitamin D3 supplements are generally much cheaper than vitamin D2, which is a patented product. If your vitamin D capsules just say Vitamin D, you may only be getting vitamin D2 (ergocalciferol). Vitamin D 2, or ergocalciferol, should not be regarded as a nutrient suitable for supplementation or fortification. Vitamin D3 lasts longer in our bodies than vitamin D2Īn in-depth report published in the American Journal of Clinical Nutrition concluded that.Vitamin D3 has a much greater effect on our bodies than vitamin D2.One medical study showed that D2 is not as effective as D3. But fish may have found a way to convert vitamin D2 into vitamin D3, because we only find vitamin D3 in fish.Įdible fungi (mushrooms) produce substantial amounts of vitamin D2, but only if exposed to sunlight. The algae find their way into our food chain, via fish.

Your body can also absorb vitamin D2, which is produced by certain yeasts, algae and fungi.

The best form of vitamin D as a supplement for adults and children is vitamin D3 or cholecalciferol, because this is identical to the kind your own body makes in your skin.

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