Vitamin D Drops vs Capsules vs Sprays
Vitamin D comes in more forms than any other over-the-counter vitamin — oil-based softgels, tablets, liquid drops, chewables, gummies, sublingual sprays. The absorption is broadly similar between properly formulated products; the differences that matter are compliance, dose accuracy, and cost.
Softgels (oil-based)
The gold standard. Vitamin D is a fat-soluble molecule and dissolves cleanly in olive, MCT, or safflower oil. Absorption is 60–80% when taken with a meal containing 10+ g of fat. Cheapest per IU. Sizes range from 400 IU to 50,000 IU.
Tablets (dry-form)
Vitamin D adsorbed onto cellulose or lactose. Slightly less bioavailable than oil-based forms per Grossmann 2010 (~ 15% less), but the difference matters mainly for very low fat meals. Cheap; long shelf life; good for people who can't swallow softgels.
Liquid drops
Vitamin D dissolved in MCT or olive oil. Widely used for infants (400 IU/drop typical). Also useful for adults with dysphagia, swallowing difficulty, or those who want fine dose titration. Read the label carefully — potency per drop varies widely (some are 400 IU/drop, others are 2,000 IU/drop). One extra drop of a concentrated formulation is a substantial dose.
Chewables and gummies
Good for compliance in children and adults who dislike swallowing pills. Gummies often contain added sugar, gelatin, and colouring — a downside for daily use. Potency varies more than encapsulated forms; check third-party testing.
Sublingual sprays
Marketing promotes "faster absorption" and "bypasses digestion." In reality, sublingual absorption of vitamin D is limited (Todd 2016 head-to-head showed no significant advantage over oral). Sprays are convenient but generally more expensive per IU. Reasonable for people with GI malabsorption for whom oral doesn't raise 25(OH)D adequately.
D3 vs D2
Cholecalciferol (D3) raises 25(OH)D more than ergocalciferol (D2) at equivalent doses. Prefer D3 unless you are vegan and cannot source lichen-derived D3 (lichen D3 is available; most sheep-lanolin D3 is not vegan). See our D vs D3 page.
Cost per 1,000 IU (approximate US 2026)
- Bulk softgels (Kirkland, Nature Made, Costco): $0.005–$0.02 per 1,000 IU
- Chewables: $0.03–$0.06 per 1,000 IU
- Standard drops: $0.02–$0.10 per 1,000 IU
- Sprays: $0.15–$0.40 per 1,000 IU
- Prescription 50,000 IU capsules: often free with insurance, otherwise ~$0.10 per 1,000 IU