04/23/2026
Seems like a no-brainer right? Most of us know “go outside, get some sun” but how much? Why?
Let’s break it down.
Vitamin D is more than just a happy helper. It’s responsible for dozens of processes within your body to keep it functioning properly. Yes there are different types that do different things.
Here’s a simplified explanation of where to find it…because I’ve heard “why is my level low, I’m outside all day long” more times than I can count.
1. Sunlight (the body’s natural way)
The skin makes vitamin D when exposed to ultraviolet B (UVB) rays from sunlight.
* Exposing arms and legs for 5–30 minutes (depending on skin tone, time of day, season, and location) between 10 a.m. and 3 p.m., twice a week, is often adequate.
* In summer, just 5–10 minutes outdoors with about 35% of the body exposed (arms and legs) on most days is enough to maintain vitamin D levels.
* A single full-body sun exposure (like wearing a bathing suit) that causes slight pinkness produces the equivalent of about 20,000 IU of vitamin D—far more than any food.
Factors that reduce vitamin D production from sun:
* Darker skin
* Older age
* Sunscreen use
* Living at higher latitudes
* Cloud cover, pollution, and staying indoors
* Obesity (vitamin D gets trapped in fat tissue)
2. Food sources
Diet alone typically provides only 200–400 IU per day—well below the recommended 600–800 IU.
* Oily fish (best natural source)
* Cod liver oil
* Egg yolks
* Sun-dried shiitake mushrooms
* Liver and organ meats
Fortified foods (common in the US):
* Milk, yogurt, orange juice
* Breakfast cereals
* Margarine
Important: Vegetarians and vegans have lower vitamin D levels than meat and fish eaters because most natural sources are animal-based.
3. Supplements
Because most people don’t get enough from sun and food, supplements are often needed.
* Vitamin D3 (cholecalciferol): From animal sources; preferred because it raises and maintains blood levels better than D2.
* Vitamin D2 (ergocalciferol): From plant/fungal sources; suitable for vegans but less effective.
Now before you go jump in your car to the nearest pharmacy or vitamin shop, talk to your provider
