Good Sources of Vitamin D

Vitamin D is an important nutrient that aids in bone growth and the prevention of broken bones. The main source of vitamin D is exposure to the sun. Because most food items contain relatively little vitamin D naturally, much of the vitamin D found in food sources results from fortification.

Dosage

• The recommended daily allowance (RDA) of vitamin D is 5 mcg (micrograms) for men and women.

Benefits

• Vitamin D supports immune system health and reduces inflammation.

Calcium

• Vitamin D aids in the absorption of calcium, and most calcium supplements also contain vitamin D. Taking vitamin D along with calcium has been shown to prevent osteoporosis in older adults.

Sunshine

• The major source of vitamin D is sunshine. When ultraviolet light from the sun strikes the skin, it triggers the synthesis of vitamin D.

Food

• Sources of vitamin D found in food include fish such as salmon and tuna, fish liver oil, beef liver, cheese and egg yolks. Many food items are fortified with vitamin D, including breakfast cereals, calcium-fortified fruit juices and fortified milk.