The commonly recommended daily dose of vitamin D is 600 IU (15 mcg) ( 3). Many studies also show that the body is most efficient at making vitamin D at noon ( 6, 7).įor example, in the UK, 13 minutes of midday sunlight exposure during summer three times per week is enough to maintain healthy levels among Caucasian adults ( 5).Īnother study found that 30 minutes of midday summer sun exposure in Oslo, Norway was equivalent to consuming 10,000–20,000 IU of vitamin D ( 8). That means you need less time in the sun to make sufficient vitamin D ( 5). Midday, especially during summer, is the best time to get sunlight.Īt noon, the sun is at its highest point, and its UVB rays are most intense. Sun exposure is by far the best way to boost vitamin D levels, particularly because very few foods contain significant amounts. Vitamin D is made in the skin when it’s exposed to sunlight. So people who work next to sunny windows are still prone to vitamin D deficiency. It’s important to note that the sun’s UVB rays cannot penetrate through windows. One tablespoon (14 grams) of cod liver oil contains more than three times the recommended daily amount of vitamin D ( 4). If you do not get enough sunlight, it’s often recommended to take a supplement like cod liver oil. That said, you would need to eat them nearly every day to get enough vitamin D. These include cod liver oil, swordfish, salmon, canned tuna, beef liver, egg yolks and sardines. In addition, only a handful of foods contain significant amounts of vitamin D.

On the other hand, low vitamin D levels have been linked to serious health consequences, including: Vitamin D has many roles in the body and is essential for optimal health ( 2).įor example, it instructs the cells in your gut to absorb calcium and phosphorus - two minerals that are essential for maintaining strong and healthy bones ( 3). The sun’s ultraviolet B (UVB) rays hit cholesterol in the skin cells, providing the energy for vitamin D synthesis to occur. When your skin is exposed to sunlight, it makes vitamin D from cholesterol. There’s good reason why vitamin D is called “the sunshine vitamin.”

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