The Best Way To Get Vitamin D: According To a Nutritionist

Vitamin D, often called the “sunshine vitamin” is an essential nutrient that plays a major role in your overall health and well-being, but getting the right amount isn’t always as easy as it seems - an amazing 40% of us might be deficient!

Whether it’s through sunlight, food, or supplements, there are many factors to consider to ensure you’re meeting your vitamin D needs.

As a nutritionist, I often get asked about the best way to get vitamin D, and a common question that pops up is the difference between vitamin D2 and D3.

Let’s dive into what you need to know!

Why do we need vitamin D?

Vitamin D is critical for several important functions in your body:

• Bone health: It helps regulate calcium and phosphorus, ensuring your bones stay strong and healthy.
• Immune support: Vitamin D helps to regulate your immune system, helping your body fight off infections while also reducing the risk of autoimmune conditions.
• Mental health: Studies suggest that vitamin D deficiencies are linked to depression, anxiety, and even seasonal affective disorder (SAD).

Vitamin D2 vs. D3: What’s the difference?

Vitamin D comes in two main forms: D2 (ergocalciferol) and D3 (cholecalciferol).

Here’s a quick breakdown of their differences:

• Vitamin D2 (ergocalciferol): Found in some plant-based foods like mushrooms that have been exposed to UV light, D2 is less potent when it comes to raising your body’s vitamin D levels. It’s typically added to fortified foods such as certain cereals and plant-based milk.
• Vitamin D3 (cholecalciferol): This is the form your body naturally produces when your skin is exposed to sunlight. D3 is found in animal-based foods like fatty fish (salmon, mackerel, sardines) and egg yolks. Studies show that vitamin D3 is more effective at raising and maintaining the body’s vitamin D levels compared to D2.

For anyone considering supplementation, vitamin D3 is the preferred option because of its higher bioavailability, meaning your body absorbs and uses it more effectively.

The best source of vitamin D: Sunlight

Sun exposure is the most natural way to get vitamin D. When your skin is exposed to UVB rays, it synthesises vitamin D3, which is then activated by your liver and kidneys into its active form, calcitriol.

However, the amount of vitamin D your skin can produce depends on several factors:

• Geography and season: If you live further from the equator, especially during fall and winter, the sun’s UVB rays may not be strong enough to trigger a lot of vitamin D production.
• Skin tone: People with darker skin have more melanin, which can reduce the ability to produce vitamin D from sunlight. This means you may need more sun exposure than someone with lighter skin to produce the same amount of vitamin D.
• Sunscreen: While sunscreen protects against skin cancer, it also blocks the UVB rays your body needs to produce vitamin D. A balance is needed between safe sun exposure and sun protection.

So, how to get vitamin D from sun exposure safely? Aim for no more than 15–20 minutes of unprotected sun exposure on your face, arms, or legs a few times a week.

If you plan on spending anymore time in the sun, protecting yourself with sunscreen is definitely recommended to avoid skin damage.

Sources of vitamin D in your diet

If regular sun exposure isn’t an option or if you live in a climate with less sunlight during the winter months, you can also increase your vitamin D levels through food.

While only a few foods naturally contain significant amounts of vitamin D, there are some options to help boost your intake:

• Fatty fish: Salmon, mackerel, sardines, and tuna are among the richest sources of vitamin D3.
• Egg yolks: Isn’t it interesting that yolks actually look like the sun? Incorporating whole eggs into your diet is a simple, nourishing way to get vitamin D.
• Mushrooms: Mushrooms exposed to UV light can provide some vitamin D2 (but remember, it’s less potent than D3!)

When to consider a vitamin supplement

Even with sunlight and food, many people still don’t get enough vitamin D, especially in colder months or if they spend a lot of time indoors. If thats the case, you would probably benefit from a supplement.

For most people, vitamin D3 supplements are the better choice. That’s because D3 is the same form of vitamin D that your body produces from sunlight, making it more effective at raising and maintaining your vitamin D levels.

Adults generally need around 600 to 800 IU per day, but your supplement intake needs may be higher if you have a deficiency, so always discuss the right dosage with your health care provider.

Should you get tested for vitamin D?

Getting a vitamin D test is a great idea, especially if you struggle with symptoms like low mood, autoimmunity, fatigue, muscle pain, or if you get sick very often.

It’s also recommended to get tested every 4-6 weeks once you start a vitamin D supplement to ensure your levels are staying within the safe range, since too much vitamin D can actually be toxic.

Final Thoughts

Vitamin D is vital for your bone health, immune system, and mental well-being. Whether you’re soaking up the sun, enjoying a plate of salmon, or taking a daily supplement, ensuring you have adequate vitamin D levels is key to supporting your overall wellness!

While sunlight is the most efficient way for your body to produce vitamin D3, it’s not always possible for everyone to get enough sun exposure year round - especially with our modern lifestyles that keep us in doors most of the time.

With that being the case, incorporating vitamin D rich foods into your diet and considering supplements, especially vitamin D3, can help you maintain optimal levels.