It’s that time of year when I start taking vitamin D again. I’ve always reached for my BetterYou oral spray, not just because it’s convenient but because I believed it was better absorbed through the mouth than the stomach.
It seems logical, doesn’t it? Sprays can start to absorb in the mouth and may reach the bloodstream quicker than pills, which first have to pass through the stomach and liver. But this is the first time I’ve really stopped to ask myself beyond the marketing: is a vitamin D spray truly better than tablets or capsules?
So I decided to find out. I went through all the studies I could find comparing vitamin D sprays, tablets, and capsules to see what the evidence actually says. Some of the results were not what I expected.
Vitamin D Spray vs Tablets: The Quick Answer
If you’re healthy, a spray, tablet, or capsule is as good as the others at the same dose. But if you have stomach or gut problems that make it harder to absorb nutrients, a vitamin D spray might work better for you.
What Exactly Is a Vitamin D Oral Spray (and How Does It Work)?
A vitamin D oral spray is a liquid supplement that you spray directly into your mouth — usually inside the cheek or sometimes under the tongue. This area is full of tiny blood vessels, so vitamin D can be absorbed straight through the soft tissue and into your bloodstream. This process is called buccal or sublingual absorption.
It sounds appealing, doesn’t it? In theory, it should be a faster and more direct way to get vitamin D into your body. Sprays don’t need to be broken down in the stomach, and they don’t rely on digestive juices or bile to be absorbed.
However, not all of the spray stays in your mouth – some is swallowed naturally, which means a portion still travels through your digestive system. So it’s not completely bypassing the gut, but it does provide an alternative way for your body to absorb vitamin D.
What Studies Say About Vitamin D Spray vs Tablets (and Capsules)
Once I started looking at the research, I was surprised how little there actually is on this topic — and how small most of the studies are. Still, the results give us a pretty good idea of what to expect.
2016 UK study – spray works just as well as capsules
This small winter study from Ulster University involved 22 healthy adults who took the same daily dose of 3,000 IU of vitamin D3, either as an oral spray or as capsules, for four weeks. The aim was to see if the spray worked as well as swallowing vitamin D.
At the end of the study, vitamin D levels increased by about the same amount in both groups. The researchers concluded that an oral spray is just as effective as capsules for raising vitamin D levels in healthy adults.
The oral sprays were supplied by BetterYou, but the study itself was funded by the Department of Employment and Learning, Northern Ireland, and the Public Health Agency in Belfast. A few researchers had previously received grants from BetterYou for unrelated projects.
2019 study – no real difference
This study involved 75 healthy adults who took 3,000 IU of vitamin D3 each day for six weeks, either as an oral spray or as capsules.
Researchers measured how much their vitamin D levels changed over time and found no real difference between the two groups. Both the spray and the capsules raised vitamin D levels just as effectively.
Like the earlier UK study, this research suggests that for healthy people, an oral spray and a capsule work equally well when you take the same dose.
2015 study – spray worked better in people with gut issues
This study included 20 healthy adults and 20 people with digestive conditions that make it harder to absorb nutrients, such as Crohn’s disease, ulcerative colitis, cystic fibrosis, intestinal resection (surgical removal of part of the intestine), and certain liver problems.
Everyone took the same daily amount of 1,000 IU of vitamin D3 for 30 days, either as a buccal spray (absorbed through the mouth) or a soft-gel capsule.
At the end of the study, both groups saw an increase in their vitamin D levels, but the spray worked better, especially for those with gut problems. Their vitamin D levels rose more than twice as much compared to those who took capsules. This suggests that a spray may be a better choice for people who struggle to absorb nutrients properly.
2020 review – sprays are not superior
This 2020 scientific review pulled together all the available studies comparing vitamin D sprays with tablets or capsules. It looked at the research we’ve already discussed – including the 2016, 2019, and 2015 studies – along with a few smaller ones.
After carefully examining the evidence, the reviewers concluded that vitamin D sprays are not superior to other forms of vitamin D when the same dose is used. They also pointed out several limitations in the existing research, such as small sample sizes and differences in study design, which make it hard to compare results directly.
The authors noted that sprays could still be a good option for people who find it hard to swallow pills, or those who already take many medications and prefer to avoid adding more tablets. They also said that more research is needed, especially in people with malabsorption problems, to understand whether sprays offer any real advantage in those cases.
What About Tablets? (Most trials used capsules, but here’s what we know)
Most studies compared vitamin D sprays with capsules, not tablets, so there isn’t much research that looks at sprays and tablets directly. Still, what we do know gives us a pretty good idea.
Studies show that vitamin D tablets and capsules work in a very similar way when the same amount is taken. One study (tablet vs capsule vs oral solution) found that a vitamin D tablet and a capsule raised vitamin D levels almost identically, suggesting they’re just as effective.
A newer 2023 study compared different types of vitamin D – including an orodispersible form (which melts in your mouth), a chewable tablet, and a soft-gel capsule – and found that all of them successfully raised vitamin D levels.
So even though we don’t have direct research on sprays vs tablets, the evidence from capsule studies still applies. For most healthy adults, a vitamin D spray and a tablet will work about the same, as long as you’re taking the right dose.
When a Vitamin D Spray Might Work Better
Most people will get the same benefit from a spray, capsule, or tablet – but there are a few situations where a spray might make more sense:
- If you have gut or liver problems
Conditions like Crohn’s disease, ulcerative colitis, cystic fibrosis, a past intestinal resection (surgical removal of part of the intestine), or certain liver problems can make it harder for your body to absorb nutrients. A spray allows some of the vitamin D to be absorbed directly through the mouth before it reaches the digestive system. - If you find swallowing tablets difficult
Oral sprays can be more comfortable for children, older adults, or anyone who struggles with pills. They’re also handy if you already take several medications and want to avoid adding more tablets. - If you often forget to take your supplements
Sprays are quick and don’t need water or food, so some people find them easier to use regularly.
Is a Vitamin D Spray Better for Older Adults?
If you’re healthy and over 60, a vitamin D spray and a tablet or capsule generally work just as well at the same dose. Age on its own doesn’t seem to reduce how well vitamin D is absorbed from the gut. The bigger issues with age are that the skin makes less vitamin D, people often spend less time outdoors, and some medications can interfere with how vitamin D is used in the body.
A spray can still be a good choice if you find swallowing pills difficult or you already take several medications and want to avoid more tablets. If you prefer pills, that’s fine too — just take your vitamin D with a meal for best results.
Does the Form of Vitamin D Matter? (D3 vs Calcifediol)
Most vitamin D supplements, whether in spray or tablet form, contain vitamin D3 (cholecalciferol) – the same type your body makes when sunlight hits your skin. It’s converted in the liver into a form called calcifediol (25-hydroxyvitamin D3), which is the main type of vitamin D found in your blood.
Some newer supplements skip that first step and use calcifediol directly. This form doesn’t need to be processed by the liver, so it can raise vitamin D levels faster and more predictably, especially in people who struggle to get their levels up with standard D3.
For most healthy people, regular vitamin D3 works perfectly well. But if your levels stay low despite taking D3 regularly, or if you have liver or absorption issues, a calcifediol supplement might be worth discussing with your doctor.
Final Thoughts – Which Is Best for You?
After looking at all the research, it’s clear there’s no single “best” way to take vitamin D. What matters most is taking it regularly and getting the dose right for your needs.
Sprays, tablets, and capsules all do the job if you’re healthy. The spray simply offers another option – one that’s handy, easy to use, and sometimes better for people with absorption issues.
So choose the format you’ll actually remember to take each day. Consistency matters far more than the format.
