Vitamin D from the Sun

The best source of vitamin D comes from the sun. Just 30 minutes outside during the summer can provide 50,000 international units (IU) of Vitamin D (compared to 100 IU in an 8 oz glass of milk). However, the sun is an unreliable and unsafe way to get daily vitamin D.

For example, people with darker skin need longer sun exposure to get vitamin D. Furthermore, the sun is less intense in northern climates and during the winter which reduces conversion. Additionally, wearing sunscreen and protective clothing during the warmer months reduces the amount of vitamin D we get in a day too. So, the safest and most reliable way to get enough vitamin D you need is through diet or supplementation.

Food Sources of Vitamin D

In food, vitamin D is naturally available in fatty fish (like salmon, tuna and mackerel) with much smaller amounts in egg yolks, cheese and beef liver. In addition, milk, milk alternatives, and cereal often have vitamin D added (fortified) 

Vitamin D Supplement

Vitamin D can be taken as a daily tablet, a stronger weekly tablet, or  as part of a daily multivitamin. You can also find vitamin D combined with calcium to support bone health.

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