Vitamin DHow do you get vitamin D from sunlight and food?
Updated 3 Nov 2026
Short answer
Most people get some vitamin D from the sun: UVB rays make it in uncovered skin.[1] Season, time of day, clouds, dark skin, older age and sunscreen lower the amount. Window glass blocks UVB, so sun through a window makes no vitamin D.[1]
Few foods contain much. A tablespoon of cod liver oil has 1360 IU, 3 ounces (85 g) of cooked sockeye salmon 570 IU, and one egg 44 IU.[1] In the US, fortified milk, plant milks and cereals give most of the vitamin D in the diet. A cup of fortified milk has about 120 IU.[1]
Sources (1)
- Vitamin D: Fact Sheet for Health Professionals. NIH Office of Dietary Supplements. ods.od.nih.gov
More about vitamin d
What is vitamin D?What is vitamin D used for?What vitamin D blood level is too low?Is vitamin D safe?Does vitamin D prevent fractures?Does vitamin D prevent colds and other respiratory infections?For education; not medical advice. Talk to a doctor before you start, stop or change a supplement.