For most people, this is more than enough time in the sun for the body to produce the necessary amount of vitamin D. You can’t get vitamin D from a tanning bed or artificial light source. If you have darker skin, you’ll likely need to spend more time in the sun. You may need to go outside every day for 20-30 minutes. However, it’s best to check with your doctor to find out how much sun is right for you. [3] X Research source

Geographic location impacts vitamin D production as well. If you’re north or south of 40 degrees latitude (which is around Boston in the northern hemisphere and Cape Town in the southern hemisphere), it can be a lot harder to get enough vitamin D from sunlight alone during the wintertime. [5] X Trustworthy Source Oregon State University Linus Pauling Institute Research center dedicated to promoting optimal health through cutting-edge nutrition research and public outreach Go to source

It can be fairly challenging to get all of the vitamin D you need from food alone. If you go outside regularly, you probably don’t need to eat a lot of vitamin D, though.

Wild-caught swordfish – 566 IU per 3 ounces (85 g) Wild-caught salmon – 447 IU per 3 ounces (85 g) Wild-caught tuna fish – 154 IU per 3 ounces (85 g) Fortified milk – 120 IU per 2 cups (470 mL) Yogurt – 80 IU per 6 ounces (170 g) Sardines – 46 IU per 2 sardines Beef liver – 42 IU per 3 ounces (85 g) Eggs – 41 IU per egg Swiss cheese – 6 IU per 1 ounce (28 g)

Cod liver oil has roughly 1360 IU per 1 tablespoon (15 mL). If you consume 2 teaspoons (9. 9 mL), you’ll get roughly 900 IU for the day, which is more than enough to cover the natural daily requirement. This is basically the only way to naturally reach the daily requirement without pills or any of the foods listed above.

For instance, conditions like osteoporosis, kidney disease, liver disease, Crohn’s disease, celiac disease, and cystic fibrosis can all contribute to low vitamin D.

Remind your doctor of all the medications and supplements you’re taking. Taking too much vitamin D when you get regular sun can lead to calcium buildup in your blood, bone pain, and various kidney problems. Symptoms of excess vitamin D include nausea, vomiting, and frequent urination. You usually have to consume over 60,000 IU of vitamin D a day for this to happen, though. [15] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source