How to Get More Vitamin D: Benefits, Foods and Other Sources
Getting enough vitamin D can be harder when you spend less time in the sun. Learn why vitamin D matters and simple ways to get more year-round.
By Tracie Murphy, MS, RD, Virtua Nutrition & Diabetes Care
As the days get shorter and temperatures drop, you might find yourself spending a lot less time outside. After all, the couch, a warm blanket, and your latest streaming obsession can be pretty convincing reasons to stay indoors.
But there’s one thing you may be getting less of while you’re getting cozy: vitamin D.
Often called the “sunshine vitamin,” vitamin D is produced by your body when your skin is exposed to sunlight. And while you may not think about it as often as other nutrients, vitamin D plays an important role in everything from keeping your bones strong to supporting your immune system.
So, what happens when sunshine is harder to come by? Fortunately, there are other ways to help your body get the vitamin D it needs.
Why is vitamin D important?
Vitamin D may be famous for its relationship with sunshine, but it does a lot more than give you an excuse to step outside.
Vitamin D helps your body absorb calcium, making it particularly important for maintaining strong bones and teeth. It also plays a role in immune function and other processes throughout the body.
Research has linked optimal vitamin D levels with several aspects of health, including:
- Strong bones and teeth
- Healthy immune function
- Heart health
- Blood sugar regulation
- Mood and cognitive function
Vitamin D comes in two main forms: vitamin D2 and vitamin D3. D2 is commonly found in fortified foods and some supplements, while D3 is produced by your skin in response to sunlight and is also found in certain animal-based foods.
Both can contribute to your vitamin D intake, although D3 may be more effective at raising and maintaining vitamin D levels in the body.
What are the signs of vitamin D deficiency?
Here’s the tricky part about vitamin D: You might not know you're running low.
Some people with vitamin D deficiency don't experience obvious symptoms. When symptoms do occur, they can be easy to brush off or blame on something else.
Signs of low vitamin D can include:
- Fatigue
- Muscle pain or weakness
- Bone pain or weakness
- Mood changes
Low vitamin D levels have also been associated with several health conditions. However, having low vitamin D doesn't necessarily mean it caused a particular condition. If you're concerned about your vitamin D levels or experiencing symptoms, talk with your health care provider. They can help determine whether testing is appropriate.
How much vitamin D do you need?
When it comes to vitamin D, more isn't necessarily better.
The amount you need can vary based on factors such as your age. Most adults should aim for 600 international units (IU) of vitamin D per day, while adults over age 70 should aim for 800 IU per day.
What foods are high in vitamin D?
Vitamin D isn't naturally found in a variety of foods, but there are still several ways to add it to your diet. Natural food sources of vitamin D include:
- Fatty fish, such as salmon, trout, and mackerel
- Egg yolks
- Beef liver
You can also find vitamin D in many fortified foods, meaning vitamin D has been added during production. These may include:
- Milk and some plant-based milks
- Breakfast cereals
- Orange juice
Checking the nutrition label can help you determine whether a particular food or drink has been fortified with vitamin D.
Can you get enough vitamin D from the sun?
There's a reason vitamin D earned its sunny nickname. Your body can produce vitamin D when your skin is exposed to sunlight. But getting enough isn't always as simple as heading outside.
The amount of vitamin D your body produces can vary, and during the colder, darker months, you may naturally spend less time outdoors. That makes it helpful to think about vitamin D as coming from a combination of sources rather than relying on sunshine alone.
And no, this isn't permission to skip the sunscreen.
Should you take a vitamin D supplement?
If you're not getting enough vitamin D through sunlight and food, a supplement may help — but that doesn't mean everyone needs to add one to their morning routine.
Before starting a vitamin D supplement, talk with your health care provider. They can consider your diet, lifestyle, health history, and other factors to determine whether a supplement — or vitamin D testing — may be appropriate for you. The original draft also specifically recommends discussing supplementation with a health care provider.
Looking for personalized nutrition advice?
Vitamin D is important, but it's just one piece of the nutrition puzzle.
If you have questions about getting enough vitamin D, creating a balanced diet, or reaching your nutrition goals, a Virtua registered dietitian can help you create a personalized approach that fits your needs, preferences, and lifestyle.
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