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How can you get vitamin D?

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Your body makes the nutrient when the sun shines directly on your skin. Just 10 to 15 minutes of sunlight without sunscreen a couple of times a week usually gives you enough vitamin D. But it’s also important to protect your skin, since too much time in the sun can cause skin cancer.

So how else can you get this nutrient? A few foods have it naturally, including:

In the U.S., other foods are fortified with vitamin D, such as:

It’s best to get vitamin D from sunlight and food, but you can also get it in a supplement.

  • Fatty fish like salmon, tuna, and mackerel. They’re the best source of vitamin D.
  • Beef liver, cheese, and egg yolks
  • Mushrooms have a small amount
  • Milk
  • Breakfast cereal
  • Some orange juice, yogurt, and soy drinks

From: How Much Vitamin D Do I Need? WebMD Medical Reference

SOURCES: Institute of Medicine: "Dietary Reference Intakes for Calcium and vitamin D." Longe, J., ed. , second edition, 2004. National Osteoporosis Foundation: "NOF Scientific Statement: National Osteoporosis Foundation's Updated Recommendations for Calcium and Vitamin D3 Intake." Natural Standard Patient Monograph: "Vitamin D." Office of Dietary Supplements: "Vitamin D." WebMD Feature: "Boning up on Calcium."





The Gale Encyclopedia of Alternative Medicine

National Institutes of Health: "Vitamin D."

Reviewed by Sabrina Felson on June 25, 2019

SOURCES: Institute of Medicine: "Dietary Reference Intakes for Calcium and vitamin D." Longe, J., ed. , second edition, 2004. National Osteoporosis Foundation: "NOF Scientific Statement: National Osteoporosis Foundation's Updated Recommendations for Calcium and Vitamin D3 Intake." Natural Standard Patient Monograph: "Vitamin D." Office of Dietary Supplements: "Vitamin D." WebMD Feature: "Boning up on Calcium."





The Gale Encyclopedia of Alternative Medicine

National Institutes of Health: "Vitamin D."

Reviewed by Sabrina Felson on June 25, 2019

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