Get sunlight exposure: 10–30 minutes a few times per week (more for lighter skin/less for darker skin), with arms/legs exposed when safe
Consider timing: midday sun is often more effective than early morning or late afternoon
Use sunscreen appropriately to reduce skin cancer risk, balancing with sun exposure needs
Eat vitamin D–rich foods: fatty fish (salmon, sardines, mackerel), cod liver oil
Choose fortified foods: milk, plant milks, yogurt, breakfast cereals, and some juices (check labels for vitamin D)
Use fortified dairy alternatives and products consistently if you avoid animal foods
Include egg yolks and liver in moderation
Take vitamin D supplements if needed: vitamin D3 (cholecalciferol) is commonly used
Follow label directions or clinician guidance for dose and duration
If you’re at higher risk (limited sun, darker skin, older age, obesity, pregnancy, malabsorption, liver/kidney disease), consider getting 25(OH)D blood testing
Ask a healthcare professional before supplementing if you have kidney disease, high calcium, sarcoidosis, or take medications affecting vitamin D (e.g., certain anti-seizure meds, glucocorticoids, some weight-loss drugs)
Recheck levels if you start supplementation, especially with high doses or medical risk factors