We mainly get vitamin D from sun exposure, 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. People who spend little time outdoors, the elderly, pregnant women and people with dark skin often have a greater need for extra vitamin D. Supplementation can help support vitamin D intake, especially when there is an increased need.
What should you consider when choosing a vitamin D supplement?
Choose 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 are in the sun and is better absorbed than D2. This makes D3 a popular option for a supplement. D3 is usually extracted from animal sources, such as sheep's wool fat, but plant-based variants based on algae are also available, which is a good alternative for vegans.
The correct dosage
The recommended daily allowance (RDA) for vitamin D can vary, depending on your age, skin tone, sun exposure, and health conditions. For adults, the recommended amount is 10 micrograms per day, but in some cases, a higher dosage may be desirable. The elderly, people with darker skin tones, and pregnant women often benefit from a higher dosage.
Liquid form or capsules?
Vitamin D supplements are available in various forms: tablets, capsules, drops, or sprays. Preferably choose a supplement where vitamin D3 is combined with an oil. Vitamin D3 is a fat-soluble vitamin, which means that it is better absorbed by your body when taken in combination with fat.
For children and people who have difficulty swallowing pills, vitamin D drops are often the most practical. Moreover, drops are easy to dose and can be applied directly to the tongue or mixed with 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 play a role in calcium metabolism and contribute to the maintenance of normal bones. A supplement that combines vitamin D and K2 can be an interesting option, as both nutrients play a role in calcium metabolism.
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 flavorings, sugars, and fillers. Therefore, choose a vitamin D supplement that is free from artificial additives and contains only the active ingredients your body needs. Choose high-quality supplements to optimally support your intake of essential nutrients.
Summary
Choosing a good vitamin D supplement is important to ensure that your body optimally benefits from this essential vitamin. Preferably 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 color, and sun exposure. In addition, it is wise to choose a supplement that is combined with an oil, because vitamin D is fat-soluble. Avoid products with unnecessary additives such as sugars and artificial flavorings and choose high-quality supplements that are pure and effective.
