download how much vitamin d do you get from the sun

But the most efficient way to ensure your body gets the right amount? Let it make the D itself. Realistically, though, not many of us can count on getting all our vitamin D needs from diet alone. Milk, for example, is fortified with 100 IU per cup. Alternatively, look for cereals, juices and other D-fortified foods to supplement your D intake. In your diet, you can get a natural form of vitamin D3 from foods such as egg yolks (one yolk has 20 IU of vitamin D) and fatty fish (you'll get 400 IU of vitamin D from 5 ounces of salmon). There are two ways we get our D other than exposure to sunlight: diet and supplements. Since 2010, the recommended daily allowance (RDA) of vitamin D falls between 600 and 800 International Unit (IU) per day (based on age), but new research suggests adults may actually need at least 2,000 IU of vitamin D every day to maintain a healthy level in the body and reap the most benefits. How much sunshine your body needs to boost vitamin D levels and how best to get it is up for debate.

While vitamin D is all of these things, it might best be known as the sunshine vitamin.

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