Best way to get vitamin d
Pro Research Analysisby 
Searched over 200M research papers
Best Ways to Get Vitamin D: A Comprehensive Overview
Importance of Vitamin D
Vitamin D is crucial for maintaining bone health by regulating calcium and phosphate metabolism. It also has pleiotropic effects, influencing various organs and tissues, and is linked to improved outcomes for several chronic diseases1. Deficiency in vitamin D is associated with higher morbidity and mortality rates2.
Sources of Vitamin D
Sun Exposure
The primary natural source of vitamin D is ultraviolet B (UVB) radiation from sunlight, which accounts for about 90% of the body's vitamin D needs3. Sensible sun exposure is an effective way to maintain adequate vitamin D levels, especially for those who are not at risk of skin cancer4. However, excessive sun exposure should be avoided due to the risk of skin cancer and DNA damage5.
Dietary Sources
Few foods naturally contain vitamin D. Good dietary sources include fatty fish, egg yolk, and liver. Some countries fortify foods like milk with vitamin D to help meet dietary needs7. However, dietary intake alone is often insufficient to maintain optimal vitamin D levels, especially in regions with limited sunlight8.
Supplements
Vitamin D supplements are a practical and effective way to ensure adequate intake, especially for individuals with limited sun exposure or dietary intake. Supplements are particularly important for vulnerable groups such as infants, the elderly, and those with chronic kidney disease5 9. The recommended daily doses vary widely, from 400 IU to 2000 IU, depending on age, body weight, and health status1 4.
Optimal Vitamin D Levels
The optimal serum concentration of 25-hydroxyvitamin D [25(OH)D] is a subject of debate. Bone-centric guidelines recommend a target of 20 ng/mL (50 nmol/L), while guidelines focusing on broader health effects suggest 30 ng/mL (75 nmol/L)1. For musculoskeletal health, doses of 800-5000 IU/day are recommended to reduce the rate of fractures and falls in older adults4.
Food Fortification
At a population level, fortifying staple foods with vitamin D is considered the best long-term strategy to combat vitamin D deficiency. This method is cost-effective and can reach a broader population compared to individual supplementation2.
Conclusion
The best way to get vitamin D depends on individual circumstances, including sun exposure, dietary habits, and specific health needs. Sensible sun exposure, a diet rich in vitamin D, and appropriate supplementation are all effective strategies. For broader public health, food fortification offers a sustainable solution to ensure adequate vitamin D levels across populations.
Sources and full results
Most relevant research papers on this topic
Vitamin D supplementation guidelines
Higher vitamin D levels are associated with improved outcomes for various chronic diseases, and supplementation is recommended based on individual factors like age, body weight, and latitude.
Highly CitedWhat is the best solution to manage vitamin D deficiency?
Food fortification using staple foods is the best method to increase vitamin D consumption and long-term treatment of vitamin D deficiency.
Vitamin D, the natural way.
Healthy lifestyle habits, including controlled sun exposure and a proper vitamin D diet, can help prevent osteoporosis and other diseases associated with low vitamin D levels.
Vitamin D Supplementation: What's Known, What to Do, and What's Needed
Vitamin D supplementation improves musculoskeletal health and is safe for young, healthy adults, but doses of 2000 IU/day or lower are unlikely to cause harm.
Highly CitedComparative analysis of nutritional guidelines for vitamin D
Vitamin D supplementation is essential for calcium and bone homeostasis, especially for infants, elderly individuals, and those with limited sun exposure.
Highly CitedThe effects of vitamin D on skeletal muscle strength, muscle mass, and muscle power: a systematic review and meta-analysis of randomized controlled trials.
Vitamin D supplementation has a small positive impact on muscle strength, but no significant effect on muscle mass or muscle power.
Meta-Analysis
Rigorous JournalHighly CitedImmunologic Effects of Vitamin D on Human Health and Disease
Optimal vitamin D intake and sensible sunlight exposure can maintain optimal immune system function and reduce the risk of immune-related diseases.
Very Rigorous JournalHighly CitedVitamin D in foods and as supplements.
Current dietary intake recommendations for vitamin D should be increased to at least 10 microg per day for all age groups when solar UVB radiation is scarce, with fortification of common products being a better option than supplements.
Highly CitedVitamin D supplementation in chronic kidney disease: a systematic review and meta-analysis of observational studies and randomized controlled trials.
Vitamin D supplementation improves biochemical endpoints in chronic kidney disease patients, but its clinical significance remains unclear.
Meta-AnalysisHighly CitedVitamin D supplementation has no effect on insulin sensitivity or secretion in vitamin D-deficient, overweight or obese adults: a randomized placebo-controlled trial.
Vitamin D supplementation does not improve insulin sensitivity or secretion in vitamin D-deficient, overweight or obese adults, making it unlikely to reduce diabetes risk.
RCTVery Rigorous JournalHighly Cited