5 ways to get vitamin D naturally

If you’re feeling unusually tired, achy or a little “off,” your body might be missing a key nutrient—vitamin D. According to Kristine Cornejo, MD, a primary care doctor at Atlantic Health, most adults don’t have enough of it. But with a few simple lifestyle tweaks, you can boost your vitamin D levels, naturally.

“A deficiency in vitamin D often goes unnoticed because the signs are subtle, and nothing about the symptom patterns screams ‘it’s low vitamin D,’” says Dr. Cornejo.

She explains that for adults to maintain normal vitamin D levels—above 30 ng/mL—you should follow the general recommendations of 600 IU daily through age 70, and 800 IU daily for people over age 70.

Why vitamin D is important

Vitamin D helps your body absorb calcium, which helps keep your bones strong. It also supports your body’s immune system and influences your mood and energy levels.

Low vitamin D levels have been linked to:

• Fatigue
• Muscle weakness
• Bone weakness, fractures
• Back pain
• Low mood or depression
• Lower immunity and infection

Natural ways to increase vitamin D production

So, how can you improve your health and boost vitamin D levels without medication or supplements? Dr. Cornejo says first and often, get outside in the sun.

1. Get sun exposure. Sunlight on your skin is the best natural source of vitamin D. Aim for 10 to 15 minutes of sun exposure on your arms and legs a few times a week before applying sunscreen, which blocks the UV rays your skin needs to produce vitamin D.
   
   "People with darker skin tones may need slightly more sun exposure because they have higher melanin levels, which reduce the body's ability to produce vitamin D," she says.
   
   
2. Eat vitamin d–rich whole foods. It’s not easy to get enough vitamin D from a standard diet. You can boost your intake by adding these foods:
   • Fatty fish (salmon, mackerel, sardines, tuna)
   • Egg yolks
   • Mushrooms (sun-dried or shiitake)
3. Choose fortified foods. A few everyday foods are enriched with vitamin D. Check labels to see which food manufacturers fortify their food products with vitamin D. Adding these can help you reach your daily goals:
   • Milk
   • Yogurt
   • Orange Juice
   • Cereals
4. Maintain healthy body weight. Your weight can influence how your body processes and stores vitamin D. Since vitamin D is fat-soluble, it can be stored in fatty tissue rather than circulating in your blood for the body to use.
   
   “If you carry extra weight, your body may need more vitamin D to reach healthy levels,” says Dr. Cornejo. “Talk to your doctor about whether a blood test and a higher dose might be right for you.”
   
   
5. Be consistent. Vitamin D builds up gradually over time in your system, so consistency matters. That's why even small changes—like a daily 10-minute walk in the sun—can have a meaningful impact on your health and your mood.
   
   "Just remember, vitamin D isn't a fast-acting medication. It takes several weeks or even months to notice improvement," says Dr. Cornejo.

Who may need more vitamin D?

While anyone can run low, some people are at higher risk for deficiency and may need more than the standard recommendation. If any of these apply to you, a simple blood test can help your doctor determine the right dose:

• Skin produces less vitamin D with age, so based on your levels, as much as 1,000 IU after age 65 may be recommended.
• If you carry extra body weight, vitamin D gets trapped in fat tissue, so higher doses are often needed.
• If you have digestive conditions such as celiac disease, Crohn's or prior bariatric surgery, your body may require more due to impaired absorption.
• If your skin tone is darker, it means you have higher melanin levels, which reduces your body’s ability to produce vitamin D from sunlight.
• If you’re living with chronic kidney disease, your doctor should be closely monitoring the kidney’s activation of vitamin D in your blood.

What about supplements?

"Supplements can also help, especially if you're deficient," says Dr. Cornejo, who explains that it’s best to take vitamin D3 daily with your largest meal, because fat in the food helps your body absorb the vitamin more effectively.

She also adds, “Be patient. It can take several weeks or months of consistent supplementation before you notice improvement.”