Sources of Vitamin D

Sources of Vitamin D

Vitamin D can be acquired from three primary sources: sunlight exposure, food, and supplements.

1. Food sources

While sunlight is the most natural way to get vitamin D, there are also a limited number of foods that contain vitamin D. Here are some of the best food sources:

• Fatty fish: Fatty fish, such as salmon, mackerel, tuna, and sardines, are among the best dietary sources of vitamin D. A 3-ounce serving of salmon can provide up to 1,000 IU of vitamin D.
• Cod liver oil: Cod liver oil is a concentrated source of vitamin D. However, it is high in vitamin A and should be taken in moderation.
• Egg yolks: Egg yolks contain a small amount of vitamin D.
• Mushrooms: Some mushrooms, especially those that have been exposed to ultraviolet light, can contain vitamin D2.
• Fortified foods: Some foods, such as milk, yogurt, cereal, and orange juice, are fortified with vitamin D. 

2. Sunlight exposure

The most organic method of obtaining vitamin D is by exposure to sunlight. Your skin responds to ultraviolet B (UVB) radiation from the sun by producing vitamin D3. Several variables influence the amount of vitamin D produced, such as:

• The intensity of sunlight: The sun's UVB rays are strongest during the midday hours (between 10 a.m. and 4 p.m.) and during the summer months.
• Length of sun exposure: The amount of time you need to spend in the sun to produce vitamin D varies depending on your skin tone, the season, and where you live.
• Sunscreen use: Sunscreen helps protect against skin cancer, but it can also block UVB rays from reaching the skin and hinder vitamin D production.

Guidelines for sun exposure to get vitamin D:

• When exposed to midday sunlight for 15-20 minutes on bare arms, legs, or the stomach a few times a week, the majority of people can generate adequate amounts of vitamin D.
• Compared to people with lighter skin tones, those with darker skin tones might require more sun exposure.
• Sunburn should be avoided, as it can harm the skin.

3. Supplements

If you don't get enough vitamin D from sunlight or food, you may need to take a vitamin D supplement. Vitamin D supplements are available in two forms: vitamin D2 and vitamin D3. Vitamin D3 is generally considered to be more effective than vitamin D2.

Talk to your doctor about whether you need to take a vitamin D supplement. They can test your blood level of vitamin D and recommend the appropriate dosage.