Vitamin D
Vitamin D supports strong bones, immune balance, and mood — and is made in the skin when exposed to sunlight.
Vitamin D is a fat-soluble vitamin that helps the body absorb calcium and phosphorus — both essential for building and maintaining strong bones. It also plays a role in immune regulation, muscle function, and even mood.
The body can produce vitamin D when skin is exposed to sunlight, but geographic location, skin tone, sunscreen use, and season can all limit natural production. For this reason, many people rely on dietary sources and supplementation, especially in northern climates.
Good sources of vitamin D include oily fish, fortified dairy or plant milks, and cereals. Because deficiency is common and often silent, it’s one of the few nutrients regularly recommended for supplementation in many adults.
Recommended Daily Intake
- Women: Ages 19-50: 15 micrograms (600 IU) Ages 51-70: 15 micrograms (600 IU) Ages 71+: 20 micrograms (800 IU)
- Men: Ages 19-50: 15 micrograms (600 IU) Ages 51-70: 15 micrograms (600 IU) Ages 71+: 20 micrograms (800 IU)
- Upper Limit: 100 micrograms (4,000 IU)
Common Food Sources
- Cod liver oil
- Salmon
- Swordfish
- Tuna fish
- Orange juice fortified with vitamin D
- Dairy and plant milks fortified with vitamin D
- Sardines
- Beef liver
- Egg yolk
- Fortified cereals