Best Vitamin D Sources: Food, Sunlight, Supplements, and More
Diet & NutritionNutrients & Supplements

Best Vitamin D Sources: Food, Sunlight, Supplements, and More

Best Vitamin D Sources: Food, Sunlight, Supplements, and More
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Updated on April 22, 2026
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Note: The U.S. Food and Drug Administration (FDA) does not approve supplements for safety or effectiveness. Talk to a healthcare professional about whether a supplement is the right fit for your individual health, and about any potential drug interactions or safety concerns.

Vitamin D is a fat-soluble nutrient that’s essential for building strong bones and supporting your immune system, but getting enough of it can be surprisingly tricky. The National Institutes of Health (NIH) recommends a daily target of 15 to 20 micrograms (mcg) — or 600 to 800 International Units (IU) — for most adults.

 The problem is, since so few foods naturally contain the vitamin, you can’t always count on your meals to get you there.

Your body relies on a careful mix of sunlight, a handful of vitamin-rich foods, and dietary supplements to maintain healthy levels. This means you have to be a bit more intentional about your routine.

Here are the best ways to get your daily vitamin D.

1. Natural Sunlight

Sunlight is one of the easiest ways to get vitamin D. Getting just 10 to 30 minutes of sun exposure on bare skin can begin to raise your vitamin D levels.

 Jacob Teitelbaum, MD, a board-certified internist and author of From Fatigued to Fantastic!, says that spending a little time in nature is a great first step for most people. “To simplify how to manage sun exposure, the optimal guidance is to avoid sunburn, not sunshine,” he says.

The only issue is that the amount of vitamin D you get from the sun is unpredictable. There are several variables to consider, including the time of day, weather, skin tone, and your geographic location.

“Individuals with darker skin require more UV exposure to produce the same amount of vitamin D as those with lighter skin, while people living in northern latitudes may have minimal UVB exposure during winter months,” says Kathleen Suozzi, MD, an associate professor of dermatology at Yale School of Medicine in New Haven, Connecticut.

Of course, it’s also important to keep the risk of sun damage in mind. “Even short periods of unprotected sun exposure contribute cumulatively to skin cancer risk and photoaging,” says Dr. Suozzi. “I recommend prioritizing sun protection, including daily use of broad-spectrum sunscreen, and obtaining vitamin D through diet and supplementation.”

2. Vitamin D-Rich Foods

Diet is another way to help meet your daily vitamin D requirements, but finding the right ingredients takes some effort. According to the U.S. Food and Drug Administration (FDA), a food is a “high” or “rich” source of a nutrient if a single serving provides at least 20 percent of your daily value of that nutrient.

For vitamin D, that means you want to look for nutrition labels that list 4 mcg or more, but you won’t find these numbers in many standard grocery items.

If you want to get more vitamin D from food, your best bets are fatty fish (like salmon, mackerel, and sardines), beef liver, egg yolks, and UV-exposed mushrooms.

 However, eating enough of these foods in a single day to meet your vitamin D needs alone is tough. Adding fortified items, like cereal and milk, can help close the gap.

3. Vitamin D Supplements

Unlike sunlight and food, supplements deliver a consistent dose that isn’t affected by the weather, your skin tone, or your diet. When browsing the pharmacy aisle, you’ll typically see two options: vitamin D2 and vitamin D3. Research shows vitamin D3 increases your vitamin D blood levels to a greater extent and maintains those higher levels for longer periods of time than vitamin D2 does.

But it is possible to overdo it. The NIH sets the tolerable upper intake level for adults at 100 mcg (4,000 IU) per day. Taking too much can lead to toxicity and a condition called hypercalcemia, which is a buildup of calcium in your blood.

Before you start a new routine, it’s a good idea to get your vitamin D levels checked and talk with your doctor to make sure the supplement won’t mess with any other medications you’re taking. Vitamin D can interact with several drugs, including steroids, statins, and thiazide diuretics.

 This is even more important if you’re thinking about adding a supplement that also contains vitamin K, since K can interfere with blood thinners like warfarin (Coumadin).

Vitamin D is crucial for bone health, immune support, and mental well-being. Check out expert recommendations for the best vitamin D supplement to ensure you’re getting optimal health benefits.

4. Vitamin D Powders and Liquids

If you have trouble swallowing pills or capsules (which are notorious for being large and chalky), powders and liquid drops might be a better option. Because vitamin D is fat-soluble, many liquid formulations are mixed with an oil base, like olive or coconut oil, to improve absorption. These are especially handy for infants, as the American Academy of Pediatrics suggests breastfed babies receive 10 mcg (400 IU) daily starting shortly after birth.

You just have to be careful with the liquids. “Cases have shown that individuals may consume excessive amounts over extended periods or misinterpret dosing instructions, particularly with liquid supplements,” says Seattle-based food scientist Jennifer Pallian, RD.

If that feels like too much math for your morning, powders offer a straightforward alternative. Just stir them into a smoothie or your yogurt and go about your day.

5. Sunscreen and Skin Care

You might have noticed vitamin D popping up in creams and lotions lately. Some research suggests these could be a good alternative for people who have a really hard time absorbing the vitamin through food or sun (e.g., people with Crohn’s or celiac disease).

 That said, these products are still relatively new, and there isn’t much research on them yet. It’s also hard to know exactly how much of the nutrient you’re getting because the concentration can vary so much between brands.

For now, stick to using your SPF. Even though sunscreen blocks the rays needed for vitamin D production, it’s still one of the best ways to prevent skin cancer and photoaging.

EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
  1. Vitamin D: Fact Sheet for Health Professionals. Office of Dietary Supplements. June 27, 2025.
  2. The Health Benefits of Sunshine (and How Much You Need Per Day). Cleveland Clinic. February 20, 2025.
  3. Daily Value on the Nutrition and Supplement Facts Labels. U.S. Food and Drug Administration. March 5, 2024.
  4. What Is Vitamin D Toxicity? Should I Be Worried About Taking Supplements? Mayo Clinic. February 20, 2025.
  5. Vitamin D. Mayo Clinic. March 21, 2025.
  6. What to Avoid When Taking a Blood Thinner. Cleveland Clinic. March 19, 2024.
  7. Porto A et al. Vitamin D for Babies, Children and Adolescents. American Academy of Pediatrics. August 24, 2022.
  8. Faisal S et al. Sublingual Vitamin D3 Effective in a Patient Resistant to Conventional Vitamin D Supplementation. AACE Clinical Case Reports. September 24, 2020.
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