What are the Sources of Vitamin D

Sources of Vitamin D

There are three main sources to get vitamin D:

  • Food i.e. Milk & egg yolks etc.

  • UV Ultraviolet rays or Sunlight.

  • Supplements.


Our skin produces vitamin D in reaction to sunlight or ultraviolet rays and stores it in the body in the form of fats for later use. How much vitamin D your skin can produce depends on the time of sun, season, skin pigmentation, age, immunity, and many other factors.

There are following reasons people do not have enough vitamin D. As with old age, our skin degenerates its ability to produce vitamin D in reaction to sunlight. People who live in cities or in close houses like nursing homes, hostels, institutions, etc. spend few time outdoors. Even people who spend time outdoors mostly use sunscreen to prevent skin cancer. Sunscreen reduces vitamin D production in the body by 95 percent.

Vitamin D in Food

Vitamin D is also found in some foods.

Sources of Vitamin D in foods

Vitamin D is present in

1. Fatty fishes like wild-caught mackerel, salmon, and tuna.

2. Vitamin D is also obtained from milk and other dairy products, orange juices, soy-milk, and fortified cereals.

Read the food label to see if vitamin D has been added to a particular food product. One eight-ounce serving of milk generally has twenty-five percent (25%) of the daily routine of vitamin D. The Vitamin D is based on the total daily intake of 400 IU of vitamin D. So, A 25 percent milk carries 100 IU of vitamin D.

It is not possible to obtain all the required quantity of vitamin D, we need from food only. Mostly, people take some vitamin D supplements to obtain enough quantity of Vitamin D to support their bone and teeth health.

Vitamin D Supplements

If you are not obtaining required vitamin D from sunlight (UV light) and food, you need to take a Vitamin D supplement. Before taking a vitamin D supplement, be careful if any of the other supplements i.e. multivitamins, or medications you take contain vitamin D. Because Many calcium supplements also contains less or more quantity of vitamin D.

Types Of Vitamin Supplements

Vitamin D supplements have two types;

Vitamin D2 (ergocalciferol).
Vitamin D3 (cholecalciferol).
Both of these types of vitamin-D are good for bone and teeth health.
Vitamin D supplements can be taken with or without food depending on the quantity of stored fat in the body and the full amount of vitamin D can be taken at one time only.


While your body requires vitamin D to absorb calcium, you do not need to intake vitamin D at the same time while taking calcium supplements. If you need any help with choosing a vitamin D supplement, ask your doctor or healthcare specialist to recommend one.

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