What are vitamin D3 supplements?

Vitamin D supplements are dietary supplements that help replenish your body's vitamin D levels. It plays an important role in the body, such as maintaining healthy bones and supporting the immune system and muscle function.

Of the main forms of vitamin D, D3 is often used in supplements because it is better absorbed by the body than vitamin D2. It is available as a single supplement, but also in multivitamins or combinations with other ingredients such as omega-3 fatty acids.

Vitamin D2 and D3

Our bodies produce vitamin D when our skin is exposed to sunlight. You can also get vitamin D from certain foods and supplements.

There are two major forms of vitamin D: D2 and D3.

D3 - Produced in the skin by sunlight, it is more effective at raising vitamin D levels in the blood. It is found in small amounts in fatty fish, meat, and eggs.

D2 - Produced in plants and fungi, it's often used in fortified foods and some supplements, but is generally less effective than D3 . In food, it's found in fungi such as mushrooms, which are exposed to sunlight.

What are the best vitamin D supplements?

In principle , vitamin D3 is the best form to take as a supplement, as it's better absorbed by the body and therefore more effective. You'll also want a vitamin D supplement that 's dissolved in fat for better absorption.

It is important to get the right amount of vitamin D, because both a deficiency and an excess can be harmful to your health.

The dosage and source of vitamin D that is best for you depends mainly on your age:

Optimal vitamin D for every age

• For the elderly

Vitamin D3 in 75 micrograms per day is ideal, especially in combination with vitamin K. With sufficient sun exposure, a lower dose of vitamin D3 of 25 micrograms can be used. per day will suffice.

• For adults

If you are an adult looking for regular support for your vitamin D levels, vitamin D3 in 25 micrograms is A good option. This is the most common dosage for an average adult.

• For children

The dosage of vitamin D3 is also 25 micrograms for children A good maintenance dose per day. Children should receive a maximum of 50 mcg per day, so 25 mcg per day is a good maintenance dose (alternatively, you can give 25 mcg three times a week).

• For vegetarians and vegans

If you have a vegetarian or vegan lifestyle, we recommend vegan vitamin D. We offer this in our webshop as vegan vitamin D3 in 25 micrograms. .

Vegan vitamin D is extracted from algae and is therefore completely plant-based.

Practical Tips for Vitamin D

The best way to maintain your vitamin D levels is through regular sunlight exposure. However, in the Netherlands, getting enough sunlight can be a challenge.

That's why I have some practical tips for you to make optimal use of the sun, even in our often changeable climate:

Tip 1: Sunny morning routine

Start your day with a morning walk, even on cloudy days. Your body can still produce vitamin D, but it does so more slowly without direct sunlight. Being outdoors can boost your vitamin D levels, improve your mood, and help regulate your natural circadian rhythm.

Tip 2: Smart food choices

Eat vitamin D-rich foods regularly, such as oily fish (e.g. mackerel) and mushrooms that have been exposed to UV light.

Tip 3: Sunlight apps

Use an app to plan your sun exposure based on your location and the sun's intensity. These apps will remind you of the best times to be outside.