Vitamin D is essential for strong bones as it helps our body use calcium. Evolving research suggests it may also support immune health, nerve and muscle function, and mental health. You can get vitamin D from some foods and make it in your skin with short sun exposure. Read on for tips to get the vitamin D you need!
Food sources:
- Include fatty fish (such as salmon, sardines, tuna, trout, or mackerel) at least twice each week (3 oz. per serving).
- Add a whole egg to your breakfast sandwich or salad.
- Look for mushrooms treated with UV light, which increases their vitamin D level.
Fortification is key:
- Choose dairy milk and plant-based milk alternatives (e.g., pea protein, oat, flax milk, soy, almond, coconut, or rice) that are vitamin D-fortified.
- Choose cereals, yogurts, eggs, and orange juice that are fortified with vitamin D.
Supplements:
- Taking a multivitamin/mineral supplement with meals that includes vitamin D may help improve your vitamin D status.
- Look for a supplement that contains vitamin D3 (cholecalciferol), rather than vitamin D2 (ergocalciferol), which is better at raising vitamin D levels in your blood.
Conclusion
Getting adequate vitamin D takes a little know-how, but taking the time to make sure you’re focusing on the best food choices and supplements can help support your goals for a healthy lifestyle.