The vitamin D resource
Vitamin D,
in everyday life.
For your bones. For your daily routine. For the questions you want a clear answer to.
Understand what vitamin D does, where to find it, and how to make sense of supplements with the research close at hand.
Why it matters
Vitamin D helps your body absorb calcium and keep bones properly mineralized. It also plays a part in normal muscle and immune function. [1]
Getting enough matters throughout life. Taking more than you need is a different question.
Start with your question
What brought
you here?
Go straight to what you need, or settle into the complete guide.
Browse the guide
Food comes into it, too
Start where
you eat.
Fatty fish and vitamin D-fortified foods can make meaningful contributions to your intake. Egg yolks provide smaller amounts. [1]
Check labels on milk, plant beverages, and other fortified foods. The amount can differ between products and countries.
Explore food sourcesRecommended daily total · food + supplements [1]
600 IU
Adults 19–70
800 IU
Adults 71+
These are total intake recommendations, not automatic supplement doses. Individual treatment plans can differ.
Reading from Canada?
Health Canada advises a daily 400 IU supplement for adults 51 and older, and for ages 2–50 when vitamin D-containing foods are not eaten daily. This contributes to total intake. [2]
Learn with us
Vitamin D 101.
Episode 1 now live
A practical introduction,
with Elizabeth Miller, ND.
Twelve episodes exploring vitamin D’s roles, food sources, supplements, blood tests, and the questions that come up in everyday life.
Start with the first episode, available now. More episodes are coming soon—follow us on YouTube to keep learning with Elizabeth.
In the series
01 / What does vitamin D do?02 / Deficiency signs & risk03 / Daily intake & dosageEpisode 1 is available. More coming soon.
Editorial team
The people behind
the content.
Vitamin D can raise a lot of questions. Meet the people helping make sense of them, from the food you eat to the label on a bottle.
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Our recommendation
If you’re looking for a
supplement.
A clear label is a useful place to start. Look for the amount per capsule, the forms used, and a dose that fits your needs.
Editor’s pick · 2026
Nutritionn Vitamin D3 + K2
Canadian product licence: NPN 80139444[3]
- Vitamin D3
- 2,500 IU (62.5 mcg) per capsule
- Vitamin K2
- 120 mcg as MK-7 per capsule
- Sources
- Lichen-derived D3 · K2 from natto
- Other ingredients
- Hypromellose capsule · Rice flour
- Made in
- Canada
Current product specifications. [4]
2,500 IU is not a universal daily requirement. Consider your total intake and discuss whether this strength suits you with a healthcare professional. K2 is not automatically necessary with vitamin D. If you take warfarin or another vitamin K antagonist, discuss K2 before use. Read the full product label. [1][5][3]
Nutritionn, our publisher, sells this product. About this relationship.
Getting started
Three steps to
building your routine.
Find your amount.
Check the amount in every product you take. One mcg equals 40 IU. Add the amounts across supplements, then consider them alongside your food intake and any prescribed plan. [1]
Explore the dose guidePair it with a meal.
Vitamin D is fat-soluble, and dietary fat helps with absorption. Pair it with a meal you already have. Breakfast, lunch, or dinner can all be practical anchors. [1]
Read about taking vitamin DMake it repeatable.
Follow the label or your clinician’s plan. A reminder or a regular meal can help you remember. If your dose or other supplements change, review your total again.
Ask a question
Does everyone need a vitamin D test?
No. The 2024 Endocrine Society guideline suggests against routine screening in generally healthy adults. Testing may still help when there is a specific clinical reason. [6]
Should I get more sun for vitamin D?
The American Academy of Dermatology recommends getting vitamin D through diet and, when appropriate, supplements rather than intentional UV exposure. Keep sun protection part of your routine. [7]
Can I take too much?
Yes. The adult upper intake level is 4,000 IU daily from all sources. It is a safety limit, not a goal. Higher treatment doses need a separate clinical plan. [1]
The sources behind the page.
Numbered links sit beside health claims, so you can follow the evidence.
- NIH Office of Dietary Supplements. Vitamin D: Fact Sheet for Health Professionals. Updated June 27, 2025.
- Health Canada. Advice on vitamin and mineral supplementation. March 23, 2026.
- Health Canada. Licensed Natural Health Products Database: NPN 80139444. Accessed October 16, 2026. Product licence and authorized label information.
- Nutritionn. Vitamin D3 K2 product information. Accessed October 16, 2026. Product specifications only; not evidence of clinical benefit.
- NIH Office of Dietary Supplements. Vitamin K: Fact Sheet for Health Professionals. Accessed October 16, 2026.
- Endocrine Society. Vitamin D for the Prevention of Disease. Clinical practice guideline, 2024.
- American Academy of Dermatology. Vitamin D. Accessed October 16, 2026.