Vitamin D is a nutrient that’s important for calcium absorption and bone health, and plays a role in immune function. Most people can meet their needs through food, but it’s worth knowing what it does and where to find it.
How much do you need?
General guidance suggests 600 IU (15 mcg) for most adults, rising to 800 IU (20 mcg) after age 70 per day, though individual needs can vary based on age, sex, and health status. These figures are population-level guidelines, not a personal prescription.
Food sources
- Fatty fish like salmon and mackerel
- Egg yolks
- Fortified milk and plant milks
- Fortified cereals
Worth knowing
Since few foods naturally contain much vitamin d, and sunlight exposure varies widely, many people don’t get enough from diet and sun alone.
If you’re concerned about whether you’re getting enough of this nutrient, a blood test and conversation with a healthcare provider is the most reliable way to know — general food-based guidance like this is educational, not a personal diagnosis.
