People who rarely spend time outdoors may produce less vitamin D through sunlight exposure. However, deliberately seeking excessive sun exposure is not a safe strategy for treating a suspected deficiency.
Foods That Provide Vitamin D
Vitamin D can be obtained from certain foods and fortified products.
Good dietary sources can include fatty fish, fortified milk and plant-based beverages, fortified cereals, egg yolks, and some mushrooms.
A balanced diet can help provide vitamin D along with other nutrients needed for healthy bones.
If dietary intake is insufficient or a deficiency is confirmed, a healthcare professional may recommend a supplement.
How Much Vitamin D Do Adults Need?
The recommended daily amount for adults ages 19–70 is 15 micrograms (600 IU), while adults over 70 generally need 20 micrograms (800 IU) per day. These recommendations include vitamin D obtained from food, beverages, and supplements. (Office of Dietary Supplements)
However, individual needs can differ. Someone with a medically confirmed deficiency may be advised to take a different amount for a specific period under professional supervision.
