Vitamin D can be obtained from several sources including sunlight, food, and supplements.

Sunlight

The primary source of vitamin D for most people is production in the skin through exposure to sunlight, specifically UVB rays.

Food Sources

Some of the best dietary sources of vitamin D are:

• Fatty fish such as salmon, mackerel, sardines, trout, and herring
• Fish liver oils, especially cod liver oil
• Egg yolks
• Beef liver and red meat
• Certain mushrooms (particularly those exposed to UV light)
• Fortified foods like breakfast cereals, fortified dairy and non-dairy milk alternatives, orange juice, and some fat spreads

Supplements

Vitamin D supplements are available and often recommended especially during months or in regions with limited sunlight exposure. In summary, vitamin D comes from sunlight exposure, a limited number of natural food sources (mostly animal-based), fortified foods, and supplements to meet daily needs adequately.