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Most people ask the same three vitamin D questions: where does it come from, how much is enough, and how would I know. This page answers them using the NIH Office of Dietary Supplements (ODS), and then lists the Forever products that include vitamin D, with the label facts and without health claims.
Where vitamin D comes from
- Sunlight — the body makes vitamin D when bare skin is exposed to the sun. Clouds, smog, older age and dark-colored skin reduce how much the skin makes, and skin does not make it from sunlight through a window. ODS also notes that ultraviolet radiation can cause skin cancer, so time in the sun should be limited, and that health experts recommend sunscreen of SPF 15 or more.
- Fortified foods — these provide most of the vitamin D in US diets: almost all US milk, many plant-based milks, many breakfast cereals, and some orange juice and yogurt.
- Fish — fatty fish such as trout, salmon, tuna and mackerel, and fish liver oils, are among the best natural sources. Egg yolks, beef liver and cheese have small amounts, and some mushrooms exposed to UV light have a little.
- Supplements — in two forms, D2 and D3. Because vitamin D is fat soluble, ODS says it is best absorbed with a meal that includes some fat.
How much adults need
| Group | Recommended daily amount | Upper limit |
|---|---|---|
| Adults 19 to 70 | 15 mcg (600 IU) | 100 mcg (4,000 IU) |
| Adults 71 and older | 20 mcg (800 IU) | 100 mcg (4,000 IU) |
| Pregnant and breastfeeding | 15 mcg (600 IU) | 100 mcg (4,000 IU) |
The upper limit counts food, drinks and supplements together. ODS says very high levels are almost always caused by taking too much from supplements, and can cause nausea, vomiting, weakness, confusion and kidney problems. Your health care provider might recommend higher doses for a period of time, which is a medical decision.
How people find out their level
ODS says one way to know is a blood test measuring 25-hydroxyvitamin D. Levels of 50 nmol/L (20 ng/mL) or above are adequate for most people. Levels below 30 nmol/L (12 ng/mL) are too low, and levels above 125 nmol/L (50 ng/mL) are too high. The test is ordered by a health care provider, who also interprets the result.
Who is more likely to have trouble getting enough
- Breastfed infants — breast milk alone does not provide enough; ODS says they should be given 10 mcg (400 IU) a day.
- Older adults — the skin makes less with age.
- People who rarely have skin exposed to sun — or who use sunscreen consistently.
- People with dark skin — the darker the skin, the less it makes from sunlight.
- People with conditions that limit fat absorption — or who have had gastric bypass surgery.
ODS adds that most people in the United States have adequate blood levels, and that almost one in four has levels that are too low or inadequate.
Interactions to know about
ODS lists orlistat, high-dose vitamin D with some cholesterol-lowering statins, steroids such as prednisone, and thiazide diuretics. Tell your doctor or pharmacist about all supplements you take.
Forever products that include vitamin D
- Forever Calcium — 90 tablets, 3 to 4 tablets daily. Forever says it combines calcium with vitamin D, magnesium and zinc. Forever Calcium.
- Forever ImmuBlend — 60 tablets, 2 tablets daily; Forever lists vitamins D and C among the ingredients, and the product contains soy. Forever ImmuBlend.
- Forever Immune Gummy — chew 2 gummies daily; plant-based vitamin D3, and contains tree nuts (coconut). Forever Immune Gummy.
If you take more than one product with vitamin D, add the amounts from each label to your food intake and compare with the upper limit above. See the supplements guide for the rest of the range and the immune support guide for how vitamin D, vitamin C and zinc compare.
Frequently asked questions
Can I get enough from the sun alone?
It depends on where you live, your skin, your age and how much skin you expose. ODS lists the factors above, and a health care provider can advise you.
Which is better, D2 or D3?
ODS says both increase blood levels, and that D3 might raise them higher and for longer.
Who makes these products?
Forever Living Products. See What Is Forever Living Products?
Source: NIH Office of Dietary Supplements, Vitamin D: Fact Sheet for Consumers; Forever Living US product pages.
* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
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