Upcoming Event:

Hack your health

View details

I Get My Vitamin D From Food...

author avatar Dr. Eric Berg 04/16/2024

Vitamin D is a powerhouse nutrient that is vital for our bones and immune function. As important as it is, most people are not sure of what sources they should be getting their vitamin D.

Learn about what vitamin D does, common sources of the nutrient, and the best way to increase your intake.

Understanding Vitamin D

Vitamin D, often called the sunshine vitamin, is pivotal to our health. Our bodies primarily make vitamin D when exposed to sunlight.

The Role of Vitamin D in the Body

Known for its powerful impact on bone health, vitamin D helps absorb calcium from our food and regulates phosphorus levels. This nutrient is not just about bones; it also bolsters our immune function, keeping us fit and strong.

Woman feeling energized

How Sunlight Contributes to Vitamin D Production

Sun exposure triggers a chemical reaction within your skin that kick-starts vitamin D production.

When UV rays hit your skin, they convert cholesterol into vitamin D, which is then transformed into the active form by heat from your body.

The Challenge of Getting Enough Vitamin D from Food Alone

Getting enough vitamin D from your diet can feel like an uphill battle. Even with daily fatty fish consumption, meeting the recommended intake is still tough.

Foods Rich in Vitamin D

Fatty fish such as salmon and mackerel are top sources of dietary vitamin D. Other seafood like oysters, and shrimp also pack a decent amount. It might not be enough to rely solely on these types of fish for your vitamin D intake.

The Limitations of Dietary Sources

Dietary sources alone usually do not supply sufficient vitamin D for optimal health. Not many foods naturally contain significant amounts of this nutrient.

In fact, outside the sea world, only a handful do - including certain mushrooms exposed to UV light and fortified products such as milk.

Please note that Harvard Health Publishing states that adequate levels of this essential nutrient can be obtained only through food unless you eat fatty fish daily.

Factors Influencing Vitamin D Absorption

The absorption of vitamin D, often referred to as the 'sunshine vitamin,' is affected by a range of factors. This essential nutrient, the sunshine vitamin, isn't always easy to get.

How Age and Weight Impact Absorption

Age plays a role in absorption. As one ages, the skin's ability to make vitamin D from sunlight diminishes. Moreover, people who carry more weight need higher doses of this crucial nutrient due to their larger body mass.

The Role of Health Conditions and Environmental Factors

Certain health conditions can hamper how well your body absorbs vitamin D. Diabetes or liver disease may affect how your body processes nutrients like this. Research shows this link between chronic diseases and decreased nutrient absorption.

Besides internal factors such as age or health status, environmental elements also matter when it comes to soaking up some sun for that dose of vitamin D.

Cloud cover blocks UV rays, reducing our bodies' ability to produce vitamin D, while pollution scatters these rays, causing less exposure on our skin surface.

Geographical Influence on Vitamin D Absorption

Your geographical location plays a surprising role in how much vitamin D you get from the sun. The distance from the equator determines how much direct sunlight you receive, which impacts your body's ability to produce vitamin D.

The Impact of Latitude on Sun Exposure

If you're closer to the equator, your body can make more vitamin D because sunlight is direct and intense. Studies show that living near the equator increases vitamin D production due to this greater sun exposure.

The further away you live from the equator, the less our bodies can produce vitamin D naturally through sunlight as its intensity drops off with increasing distance.

In these regions, winters bring fewer daylight hours and lower solar radiation levels, which means less opportunity for your skin to produce vitamin D when exposed to sunlight.

Vitamin D deficiency questionnaire

Preventing Vitamin D Deficiency

Try following some strategies to ensure adequate vitamin D intake and absorption and prevent a deficiency.

Get More Sunlight

Aim for 15-30 minutes of midday sun on your face and arms most days of the week. However, remember to protect yourself from harmful UV rays with an all-natural sunscreen after this period.

Increase Dietary Intake

Your diet plays a significant role, too. Foods rich in vitamin D, like fatty fish or fortified dairy products, can help you meet recommended daily amounts. Be sure to include these foods in your meal plans regularly.

Consider Supplements

Supplements might be worth considering if sunlight or food sources aren’t enough. They're accommodating during winter months when sunshine is scarce. Here's a helpful guide on the quantity of supplements needed depending on age and health condition.

Remember, prevention is better than cure, especially when keeping up with essential nutrients like vitamin D

Vitamin D and Magnesium

The importance of understanding why magnesium should be taken with vitamin D cannot be overstated. Vitamin D is essential for various bodily functions, including bone health, immune system support, and mood regulation.

However, vitamin D requires magnesium to become active and effective in the body. Thus, the relationship between these two nutrients is crucial for overall well-being.

When you consider why taking magnesium with vitamin D is beneficial, magnesium plays a role in converting vitamin D into its active form, which the body can utilize effectively. Additionally, magnesium helps regulate calcium levels, which is closely tied to vitamin D metabolism.

Ensuring you have an adequate magnesium and vitamin D intake, whether through diet, supplements, or sun exposure, can help you maintain optimal health and support these essential functions.

Consulting with a healthcare professional can guide you in achieving the right balance for your specific needs.


Vitamin D is essential for bone health and immune function. While sunlight and certain foods provide this nutrient, age, and geography can affect absorption.

To prevent deficiency, a balanced approach, including sunlight exposure, dietary sources, and possibly supplements, is recommended.

Understanding the role of magnesium in activating vitamin D is also crucial for overall health. Implementing these strategies can support individuals' well-being and maintain optimal vitamin D levels.

Healthy Keto Guide for Beginner

FREE Keto Diet Plan