5 best ways to get your daily Vitamin D

Vitamin D is essential for bone health. Recent research suggests it may have other benefits, too, such as protecting against colds and fighting depression. However, if you don’t spend enough time in the sun or if your body has trouble absorbing the vitamin, you may not get enough Vitamin D.

Institute of Medicine’s (IOM) recommended dietary allowance of the 600 IUs, and 800 IUs if you’re over 70 years of age.

Here are 5 best ways to ensure adequate intake of Vitamin D:

1. Sunlight

Sunlight spurs the body to make vitamin D. But because of the skin-cancer risk, there isn’t an official recommendation to catch some rays. However, a small amount of sun exposure without sunscreen can do the trick.

If you’re going to get it from the sun, about 20 to 25 minutes of exposure is helpful.

2. Fatty fish

Fatty fish can be a good source of vitamin D. Common options include salmon, trout, mackerel, tuna, and eel.

A 3-ounce sockeye salmon fillet contains about 450 international units (IUs) of vitamin D.

And you get a bonus—heart-healthy omega-3 fatty acids!

3. Fortified milk

Almost all types of packed milk are fortified with vitamin D. In general, a glass of milk contains at least 100 IUs of vitamin D. The amount of Vit. D can be higher or lower depending on how much is added.

Some soy and rice milks are fortified with about the same amount, but check the label since not all contain vitamin D.

4. Egg yolks

Eggs are a convenient way to get vitamin D. They’re popular in many breakfast, lunch, dinner, and dessert recipes.

Since the vitamin D in an egg comes from its yolk, it’s important to use the whole egg—not just the whites. One yolk will give you about 40 IUs, but don’t try to get your daily vitamin D just from eggs.

One egg contains about 200 milligrams of cholesterol, and the American Heart Association recommends consuming no more than 300 milligrams a day for heart health.

And lastly,

5. Vitamin D Supplements

Vitamin D supplements can help you get your proper daily dose. Too much vitamin D can be toxic, however.

The IOM sets the upper limit at 4,000 IUs for people aged 9 and older. That includes all sources—food, sun, and supplements.

Talk to your doctor before choosing a dosage of Vitamin D supplement.

Enjoy your best health enriched with Vitamin D.

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