Vitamin D supplements — South Africa

For maintenance: 1,000–2,000 IU D3 daily. For deficiency: ask your GP about a loading protocol (commonly 5,000 IU for 8 weeks, then maintenance). Test, don't guess — you can't tell from how you feel.

If you're taking D3 for bone health, yes — K2 directs calcium into your bones rather than your arteries. Look for D3+K2 combo products with K2 as MK-7 (more bioavailable than MK-4).

All work if dosed correctly. Capsules are cheapest. Drops are easier for kids. Sprays absorb sublingually and are great for older adults who struggle with caps. Pick what you'll actually take daily.

Yes — D toxicity is rare but real, usually only at 10,000+ IU/day for months without monitoring. Stay under 4,000 IU/day for self-supplementation unless your GP has set a loading dose with bloodwork.