Can anyone recommend a good Vitamin D supplement please.

[Megatron]

Both for an adult and 13 year old who is unable to spend much time outdoors at the moment?

I'm unsure of the whole mg/iu/ug so I want to ensure I get the right doseage, can anyone help please?

Dosage is a bit of a personal decision. I am deficient and do 10 000iu daily. This is a pretty large dose I don't recommend for you. Most people seem to do about 1 000 (be careful to buy the right number!) But I have heard anything between 1000 and 5000 daily recommended.
I buy mine in the local pharmacy as it is cheap and reliable brand. Hux.
You can take weekly if you prefer
I read that for preventing covid it was better to take small and often, although that won't be based on much science.
I personally give my teens 10 000 weekly (ie, one of my tablets)

Mine are on 4000 iu daily. One is 15 and the other 21, so not young teens.

We’ve just bought some drops from amazon 1000iu is one drop daily and although they say 18 and above what I’ve read suggests it’s a safe dose for teenagers.

The recommended normal dose is 10 micrograms which is 400IU.
The maximum- unless you've been diagnosed with a deficiency and prescribed larger 'bolus' doses - is 100 micrograms ie 4000IU.

I read that for preventing covid it was better to take small and often, although that won't be based on much science.

I saw some data supporting that on a John Campbell YouTube a few months ago, with some explanation of possible reasons.

We do get outside a fair bit, we were taking 25 micrograms in the winter (boots) but now I'm getting 5micrograms from a multivitamin plus another 5 in a codliver oil capsule.

The spray ones from Amazon are good.

I use a spray from "better you"

They do various doses, do choose the one they need

An all-round multivitamin will do the trick for you both. They will list the % delivered of your daily requirement on the pack and the majority include more than the minimum of the major vits/minerals. For your teen go for an age-specific one as they will also have tailored vits and minerals.

I use the better you spray for me and two teens

I use the 5000 IU tablets from Bulk Powders because they're a good price. I forget to take one every day so take a few every few days. My 5 year old takes the 1000 IU chewy ones from Boots (Boots own brand). Happy with both.

Do you think this one would be a suitable doseage? 13 absolutely will not tolerate a spray (ASD) and has barely been out at all even in the garden during lockdown. (My neice and my sister is disabled and unwell so cannot get outside much herself. I want to get something that is hopefully suitable for both.

I think if you aren't getting outside much 4000iu would be best. The tine amount in a multivitamin won't do much good - just enough to prevent rickets.

It is bes to take it in oil - so either an oil based capsule or the spray. And to get maximum benefit take K2 with it - it aids absorption.

This is what I take amazon.co.uk/Vitamin-Maximum-Strength-Supplement-Softgels]]

10ug is generally the recommended dose unless you have deficiencies

Would 4000iu be ok for a 13 year old @khione?

I would say 4000 would be fine for an average size 13 year old - but not if they are very petite.

I would have a read of this if you are interested in finding out more. They don't sell anything directly so it's not a money making thing.

www.vitamindsociety.org/

I find it difficult to believe that it does quite as much as they suggest but even if it is only half as good then it's brilliant. And I am certainly healthier for it.

Importantly too - it is not harmful. You can overdose of course but in order to get harmful side effects they have had to give 40,000 units for months on end and no one is suggesting that that much should be taken.

Yes definitely need K2 with it
Some sprays have both
Same as if you Take nascent Iodine...take ionic selenium with it

I bought some online, from LINDENS, health and nutrition. I had a pack of 120 tablets, containing Calcium,Magnesium and vitamin D combined.
Have to keep up with things,as I am an oldie !!!

We get that brand the 10mcg have been taking it for a year.
I am over 50 and although out as much as I cann summer found out that us older codgers don't get as much from the sun.My DD comes outside for her hour a day but is mostly a nocturnal teen.

Thorne brand products are good quality. I'm not deficient anymore but low end of range so just take 1000iu a day and have upped my dietary intake too.