Vitamin D is an essential nutrient for your body that supports bone and teeth health, as well as supports immune health1. And while your body can generate vitamin D from spending time in the sunlight and from the food you eat, there may be times you need to boost your intake, especially coming into the colder months!
If you need to support your vitamin D intake or are interested in its benefits, this guide is a great place to start. We share how to get vitamin D in a range of ways, including when to take supplements (if needed).
Getting enough vitamin D per day
Vitamin D plays many important roles in the body. It supports your bones to absorb calcium, maintains bone and teeth health, and supports your immune system. It’s important to get enough vitamin D per day to help keep you happy and healthy.
Most common vitamin D sources
There’s a lot of different ways your body uses vitamin D, whether that’s supporting bone and muscle health or supporting immune system health. However, your body doesn’t make vitamin D on its own. It needs external sources, like food, sunlight and supplements, to either produce it or supply you with what you need. Check out some of the best sources of vitamin D below, of course, these are dependent on your specific needs and lifestyle.
Remember, it’s important to seek out personalised advice from your GP before making any changes to your diet or before taking supplements.
Food sources of vitamin D
Eating foods high in vitamin D is a good way to get your daily supply of this nutrient, especially once you know what foods have vitamin D to add to your diet. Some of the most nutrient-rich vitamin D food sources include1:
- Lean meats, like beef, lamb and offal.
- Poultry and eggs.
- Seafood, especially fatty fish like salmon, tuna and mackerel.
- Beans, peas and lentils.
- Nuts and seeds.
- Soy products, such as soy milk and fortified tofu.
Adding foods with vitamin D into your daily meals can help you give your body what it needs to keep you feeling your best.
Sunlight sources of vitamin D
People often refer to spending time in the sun as getting their daily dose of vitamin D. This is because when you’re in the sun, your body absorbs its invisible rays, called UV B (ultraviolet B), through the skin, converting it into vitamin D2. The higher the UV rating, the more vitamin D your body can produce2.
Most people get enough vitamin D from the sunlight in their everyday exposure to the sun, depending on the time of year and where you live2. Be warned, UVB is also a leading cause of skin cancer2, so it’s important to always practice sun safety, and slip, slop, slap and seek shelter, whenever you’re out in the sun.
When to take vitamin D
While ideally you should be getting enough vitamin D from what you eat and the sun, there may be times this isn’t the case. This is where a vitamin D supplement can help you get nutrients you may need. Keep in mind, it’s best taken with your largest meal as this will help your body absorb the vitamin to its full potential3.
It’s important to always speak to your GP before taking any new supplements.
How can I support my vitamin D levels in the body?
If you’re looking for ways to support your vitamin D levels, focusing on eating enough vitamin D-rich foods, spending some sun-smart time in the sunlight and taking a vitamin D supplement can all help your intake4. It may take a few weeks for any changes to be reflected in blood tests, so take note if you have a check-up with your doctor coming up4.
The more you know about your body, the more you can do to help support your everyday functions to feel your best. Our Swisse Wellness Hub is a great place to learn more about your body’s different needs, whether that’s more about vitamin D, or the potential benefits of taking vitamin D with calcium.
References -
- Office of dietary supplements - vitamin D (no date) NIH Office of Dietary Supplements. Available at: https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/#h17 (Accessed: 07 January 2025).
- Vitamin D (no date) Cancer Council. Available at: https://www.cancer.org.au/cancer-information/causes-and-prevention/sun-safety/vitamin-d (Accessed: 07 January 2025).
- Mulligan, G.B. and Licata, A. (2010) ‘Taking vitamin D with the largest meal improves absorption and results in higher serum levels of 25-hydroxyvitamin D’, Journal of Bone and Mineral Research, 25(4), pp. 928–930. doi:10.1002/jbmr.67.
- How can I raise my vitamin D levels quickly? Drugs.com. Available at: https://www.drugs.com/medical-answers/raise-vitamin-levels-quickly-3557500/ (Accessed: 07 January 2025).
