Compare vitamin D3

The body makes most of its vitamin D itself via the skin when there is enough UVB radiation. Data from the Robert Koch Institute (Germany's public health institute) show that a considerable proportion of adults in Germany – especially in the winter months – do not reach desirable vitamin D blood levels. Those particularly affected include people who rarely spend time outdoors, older people whose skin produces less vitamin D, and people with darker skin or clothing that covers most of the skin.

In Germany, infants usually receive vitamin D prophylaxis as agreed with their paediatrician. There are special low-dose products for children – adult products are not intended for them.

For adults whose skin produces no vitamin D of its own, the DGE gives an estimated value of 20 µg (800 IU) per day. The BfR recommends a maximum level of 20 µg per daily dose in food supplements. The European Food Safety Authority (EFSA) has set a tolerable upper intake level for adults of 100 µg (4,000 IU) per day in total, which should not be exceeded in the long term.

Products with 5,000 IU or more per day, or weekly depots with 20,000 IU, are above this or are intended for use under medical supervision, for example after a diagnosed deficiency. If in doubt, have your vitamin D level measured before taking high doses.

Tablets are inexpensive and keep for a long time. Softgels contain the vitamin dissolved in oil, which can support absorption, as vitamin D is fat-soluble. Drops are suitable for finely graded dosing. Whatever the form, it is a good idea to take vitamin D with a meal that contains some fat. Vitamin D3 is usually obtained from wool fat (lanolin); vegan versions come from lichen.

Food supplements are no substitute for a balanced, varied diet or a healthy lifestyle. If you have a pre-existing condition, are pregnant or breastfeeding, or take medication regularly, ask a doctor or pharmacist for advice before taking them. Do not exceed the recommended daily intake stated on the pack. The information on this page is for general guidance only and is no substitute for individual advice.