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Vitamin D Sources, Side effects, Foods and Supplements

Why is it important to get your daily dose of Vitamin D?

Vitamin D is thought to play a role in countless parts of our health, including boosting our immune system, preserving our bone density, and reducing our risk for diabetes, certain cancers, and other health problems. Given all that Vitamin D can do for us, it’s so important that we’re getting our daily dose. Some people think that they’re able to get their Vitamin D by eating fatty fish, but that doesn’t put you in the recommended daily range.

How much Vitamin D should you take?

Vitamin D is a fat-soluble vitamin that is important for bone health and immune function. It can be found in a wide range of foods—including many fortified foods—and can be ingested in the diet or taken as a supplement. Vitamin D is also produced through your skin when exposed to sunlight. The recommended daily allowance is 400 IU per day; however, the upper limit of healthy levels of vitamin D is much higher.

What are the best ways to get Vitamin D?

Vitamin D is a powerful vitamin that you can get from a number of different sources. The best way to ensure you’re getting enough Vitamin D is to spend some time in the sun. Sunlight gives your body enough Vitamin D. That said, to get Vitamin D from the sun, you need to spend around 20 minutes in direct sunlight between 10 – 2 PM. If you don’t want to stay outside for this long, you could also eat vitamin-D rich foods like fatty fish, eggs.

Foods Containing Vitamin D

  • Milk
  • Salmon
  • Eggs
  • Cheese
  • Fortified cereals
  • Tofu
  • Fortified margarine
  • Yogurt
  • Liver
  • Mushrooms

What are the side effects of Vitamin D?

Most people do not commonly experience side effects with vitamin D, unless too much is taken. Some side effects of taking too much vitamin D include weakness, fatigue, sleepiness, headache, loss of appetite, dry mouth, metallic taste, nausea, vomiting, and others.