How Much Is Enough? continued...
Holick tells WebMD that he takes a 1,000-IU vitamin D supplement each day.
“It is not easy to get the vitamin D you need from foods unless you make a special effort,” he says. “A glass of milk or vitamin D-fortified orange juice has only about 100 IU of vitamin D, and a serving of salmon has only about 500 IU.”
Holick says most people can get more than enough vitamin D in the spring, summer, and fall by engaging in what he calls “sensible sun exposure” -- no more than five to 10 minutes of direct sun to unprotected legs and arms two or three times a week.
“We are not talking about burning in the sun,” he says. “No one is saying that is good for you.”