“For people with known low vitamin D levels, I usually recommend choosing a 5,000 IU vitamin D3 supplement and taking it daily for eight to 12 weeks before retesting your blood levels,” Crouch suggests. “However, the seasons, typical sun exposure, skin tone, and body fat should be considered, as these traits may increase a person’s need for supplements.”*

Of course there is is place for some of the low-dose vitamin D supplements you see out there (think anything less than 3,000 IU) — particularly when someone is taking multiple supplements that contain vitamin D3, like multivitamins and bone health supplements or immunity, emphasizes nutritionist Jess Cording, MS, RD, CDN.* A lower-dose product can also be an easy way to boost your current routine during the winter months, she says.

Ferreira explains that in these cases of multiple vitamin D injections, you’ll want to “view your daily D3 supplement as an important foundation for achieving and maintaining healthy vitamin D levels, and approach smaller but beneficial chunks of vitamin D from multivitamins, immune complex, diet, and sunlight.” light as an add-on, an added bonus if you will.”*

However, in general, you probably need to take more vitamin D than you think. especially if you are deficient or deficient, as even those with already healthy levels need 3000 IU per day to avoid sinking into a deficient state. Consider a high-potency option like mbg’s vitamin D3 potency+ (which contains 5,000 IU of eco-friendly vitamin D3 from algae) or one of our favorite vitamin D supplements.* (See our vitamin D supplement review for product details). .)