Best Ways to Get Vitamin D

A lack of vitamin D is very common. One survey in the UK showed that about 1 in 5 adults and about 1 in 5 children in the UK have low vitamin D levels. More people have low vitamin D levels in the winter and spring because of less exposure to sunlight.

A daily intake up to 4,000 IU of vitamin D per day is safe for most people, although much higher doses may be temporarily necessary in order to raise blood levels in some individuals.

Vitamin D is often referred to as “the sunshine vitamin” because the sun is one of the best sources of this nutrient. Your skin hosts a type of cholesterol that functions as a precursor to vitamin D. When this compound is exposed to UV-B radiation from the sun, it becomes vitamin D.

Mushrooms are the only completely plant-based source of vitamin D. Like humans, mushrooms can make their own vitamin D upon exposure to UV light. Humans produce a form of vitamin D known as D3 or cholecalciferol, whereas mushrooms produce D2 or ergocalciferol. Due to their exposure to sunlight, wild mushrooms usually have more vitamin D than commercially grown types. However, you can also purchase mushrooms treated with UV light.

Egg yolks are another source of vitamin D that you can easily add to your routine. Free-range and pastured eggs are a great source of vitamin D, as chickens with access to sunlight produce more vitamin D in their eggs than those that remain indoors.

For many people, taking a vitamin D supplement may be the best way to ensure adequate intake. Vitamin D exists in two main biological forms — D2 and D3. Typically, D2 comes from plants and D3 from animals. Research suggests that D3 may be significantly more effective at raising and maintaining overall vitamin D levels than D2, so look for a supplement with this form. For most people, 1,000–4,000 IU is considered a safe daily dose for maintaining healthy levels. However, you may need a much larger dose in certain circumstances — and especially if your current levels are very low or you have limited exposure to sunshine.

Fatty fish and seafood are among the richest natural food sources of vitamin D. The exact vitamin D content of seafoods may vary depending on the type and species in question. Fish and seafood rich in vitamin D include:

• tuna
• mackerel
• oysters
• shrimp
• sardines
• anchovies