Vitamin D mainly comes from three sources: sunlight, diet, and (if needed) supplements. Here’s a concise guide to where to get it. Direct answer

• Sunlight: The skin naturally makes vitamin D when exposed to ultraviolet B (UVB) rays from the sun. Time outdoors in a bright, sunny climate can help, but the amount depends on skin type, location, season, and sunscreen use. For many people, short, regular outdoor exposures are enough, but in higher latitudes or winter months, sun exposure may be insufficient.

• Food sources (naturally occurring): Fatty fish (like salmon, sardines, mackerel, trout) are among the richest natural sources. Other natural sources include beef liver, egg yolks, and certain cheeses. Mushrooms exposed to UV light can provide vitamin D2.

• Fortified foods: Many countries fortify common items such as milk (and plant-based milks), certain cereals, some spreads, and yogurts with vitamin D to help people meet needs. Fortified foods are especially important for individuals who get little sun or eat limited animal products.

• Supplements: If sun exposure and dietary intake aren’t enough, vitamin D supplements (often vitamin D3) can help maintain adequate levels. This is common in regions with low sunlight or for groups at higher risk of deficiency.

Practical tips

• Aim for a few short outdoor periods weekly during sunny months; be mindful of skin cancer risk and use sun protection as appropriate.

• Include oily fish in meals a couple of times per week, or choose fortified foods if fish intake is low.

• If following a vegetarian or vegan diet, rely more on fortified foods and UV-treated mushrooms; consider a vitamin D2 or D3 supplement (D3 from lichen is available for vegans).

• For pregnant individuals, be aware of any guidelines about liver or certain foods; some foods (like liver) are advised against during pregnancy due to other concerns. Always follow local health guidelines.

Notes by region

• UK guidance emphasizes both dietary sources (including fortified foods) and supplements to maintain adequate vitamin D levels, especially in months with limited sun.

• Nordic and other European sources highlight fortified products and sun exposure as part of daily intake, with mushrooms and fatty fish as key natural sources.

If you’d like, specify your location and any dietary restrictions, and a tailored list of vitamin D sources and practical daily targets can be provided.