A lofty 41% of people have insufficient vitamin D3, and chances are, you may benefit from getting more of this beneficial vitamin daily.
Some foods do naturally contain vitamin D 4(like the flesh of fatty fish) or are fortified with it (like dairy or dairy alternatives). But your choices are quite limited.
Your body is also naturally able to synthesize vitamin D from the sun’s rays, but too much sun exposure comes with its own health risks.
A high-quality vitamin D3 supplement (the body’s preferred form of the vitamin) is likely the most effective option to increase insufficient levels. Research shows you need a minimum of 2,000 to 3,000 IU of vitamin D3 every day5 to consistently achieve a 25(OH)D blood level greater than 30 ng/mL. To maintain optimal vitamin D levels, a higher dose of 5,000 IU daily may be needed. (If you’re confused about where to start with a vitamin D supplement, here’s a list of our top picks.)
