Knowing how to get vitamin D, regardless of the climate you live in, doesn’t have to be difficult. Going outdoors to get some sun exposure and eating the right vitamin D fortified foods are some of the easiest ways to give your vitamin D intake a quick boost.

Vitamin D plays an essential role in supporting a wide range of health concerns. While vitamin D is most closely associated with supporting bone health and development, it can also help fend off the common cold by supporting the immune system and basic immune function, help reduce a person’s risk for developing heart disease and even help guard against certain types of cancers–as long as you’re getting the correct amount. 

Health experts recommend that babies under the age of 1 get 400 International Units (IU) of vitamin D daily,  people under the age of 70 should get 600 IU of vitamin D per day and older adults over the age of 70 should boost their daily vitamin D intake to 800 IU. 

There are quite a few simple ways to give your vitamin D levels a boost without introducing a daily dietary supplement to your routine. Here are some ways to get the recommended daily dose of vitamin D from food and other natural sources.

Catch Some Rays! Vitamin D Sun Support

It’s true that in overcast climates, the sun isn’t beaming down on you with the same intensity as in a tropical climate, but being outside and soaking in vitamin D-producing rays is still good for you.

Even on cloudy days or in overcast climates, getting exposed to the sun’s UV rays can still have a positive effect by making their way to your skin and helping to boost your levels of vitamin D. For maximum effect, take a 15-minute trip outside around midday, at least 3-times a week.

Go Fish! Vitamin D Fish Solutions

Varieties of fish such as swordfish, salmon, trout, tuna and eel contain fatty acids, which therefore means they’re high in vitamin D. A 3-ounce salmon filet, for example, contains about 450 IU of vitamin D.

Do Cry Over Spilled Milk! Serious Vitamin D Milk Benefits

Drink lots of milk and consume other fortified milk and dairy products, like yogurt. A fortified 8-ounce glass of milk contains as many as 100 IU of vitamin D, while yogurt can offer up to 80 IU. 

If you’re not a fan of dairy products, pick up some orange juice fortified with vitamin D, which offers a similar level of vitamin D. Plus, these foods will also provide you with calcium and vitamin K support.

The Yolk’s On You! Getting Vitamin D in Eggs

Over the past several years, egg whites have increased in popularity due to the fact that they are low in calories, saturated fat and cholesterol. But before you write off the egg yolk entirely, think again. Not only does the egg yolk contain approximately 40 IU of vitamin D, it’s also a good source of vitamins A and B, iron and calcium. Studies available from the National Institutes of Health have shown that higher levels of egg intake do indeed have potentially significant health benefits.

Of course, if you DO want to fight vitamin D deficiency by adding a supplement to your routine, so you can get the daily recommended amount of vitamin D, Pharmaca has you covered. There’s a convenient Vitamin D supplements page to help you comb through all the available types, forms and dosages from all the top supplementation brands!