When we hear someone say they’re “getting their vitamin D,” it’s probably safe to assume that they’re headed outside to catch some much-needed rays. That’s because sun exposure is so well-known as an ideal source of this key nutrient, the two have become practically interchangeable in daily conversation.

But while it’s true that the sun is an amazing source of vitamin D production (if we want to get really technical, our skin absorbs photons from the sun to synthesize D), it’s not always a fail-safe option, either—factors like urban dwelling, office jobs, the changing seasons, and even sunscreen can all get in the way of reaching your optimal vitamin D levels. In fact, research shows that approximately 65% of Americans are not getting enough vitamin D from diet and sun exposure combined. (1) That’s not great for the processes this nutrient helps support in the body, like calcium absorption, bone health, and normal immune function.*

That’s why it’s a good idea to become better-versed on all the other ways you can get enough vitamin D: like via certain foods, in addition to a multivitamin to help fill gaps. “Ultimately, supplementation is a smart source of vitamin D given that most people don’t get enough adequate sunlight,” says nutritionist Michelle Davenport, PhD, RD, who is a member of Ritual’s Scientific Advisory Board.*

Form matters.

There are different variations but in a vitamin D supplement, you’ll want to aim for vitamin D3, since it’s a bioactive form, says Davenport. (To put it simply, that means that it’s easy for our bodies to absorb and utilize that form.) Keep an eye out for it on vitamin labels, since some will offer D2.*

The D3 diet

“Dietary vitamin D is great, if you can get enough of it,” says Davenport, who notes that good food sources of vitamin D include fatty fish like salmon, mackerel, sardines and tuna. You’ll also find some D3 in egg yolks and beef liver. But there are a couple pitfalls to keep in mind. Even with these sources, you’d have to eat a good amount to meet your daily requirement—the equivalent of a 6-oz salmon. And even that’s not a guarantee.

“There can be variation depending on the type of salmon,” says Davenport. “Farmed salmon only contains about 25% of the D3 typically found in wild salmon.”*

Your best bet? Aim for all three.

Sunlight, dietary sources, and supplementation, that is. One of the cool things about vitamin D is that because it’s fat-soluble, our body is able to store it for longer—so as long as you’re getting consistent daily intake from all of the three sources mentioned above, you’re already off to a great start.*

References:

1. Cui A, Xiao P, Ma Y, Fan Z, Zhou F, Zheng J, Zhang L. Prevalence, trend, and predictor analyses of vitamin D deficiency in the US population, 2001–2018. Front Nutr 2022; 9: 965376. doi: 10.3389/fnut.2022.965376