Sources of Vitamin D

Most people get the vitamin D they need through sunlight exposure. 20 minutes of exposure to sunlight produces up to (10,000 to 20,000 IU) 250 µg of Vitamin D in the skin. This is equivalent to serum calcidiol (25-OH D) level of 100-200 nmol/l. It can also be obtained through the diet, but very few foods naturally contain vitamin D. These foods include fatty fish, fish liver oil, and eggs. Also meat and cheese contain small amounts. Most dietary vitamin D comes from fortified foods, such as milk, juices, yogurt, bread, and breakfast cereals. Vitamin D can also be obtained through dietary supplements.