{"id":3181,"date":"2021-07-30T09:21:08","date_gmt":"2021-07-30T09:21:08","guid":{"rendered":"https:\/\/www.welovecycling.com\/ie\/?p=3181"},"modified":"2021-07-30T09:21:08","modified_gmt":"2021-07-30T09:21:08","slug":"vitamin-d-what-are-the-best-sources","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/ie\/2021\/07\/30\/vitamin-d-what-are-the-best-sources\/","title":{"rendered":"Vitamin D \u2013 What Are the Best Sources?"},"content":{"rendered":"

You probably heard all the praise for vitamin D and how it can improve your health status and reduce your risk of disease. Do you know where to get this miracle vitamin from? Let\u2019s take a look at the foods, supplements, and sunshine you will need.<\/strong><\/p>\n

<\/p>\n

As we discussed in the previous article,<\/a> your blood level of vitamin D should be around 75\u2009nmol\/L (30 ng\/mL) to optimize bone health and minimize the risk of disease. To meet this target, most healthy adults should get about 800-1000\u2009IU of vitamin D daily<\/strong>, from any combination of sunshine, food, and supplement sources.<\/p>\n

Sunshine is the best vitamin D source<\/strong><\/h2>\n
\"City<\/a>
Vitamin D3 is made on the surface of skin when it\u2019s exposed to sunlight. \u00a9 Profimedia<\/figcaption><\/figure>\n

Many people can meet their daily vitamin D requirements through sunshine alone. It depends on what climate you live in, how much time you spend outdoors without clothing or sunscreen, how old you are, how healthy you are, and how dark your skin tone is. Check out our previous article<\/a> to see which of these factors make it more likely that you\u2019ll be deficient.<\/p>\n

In general, a good rule of thumb is to get about 10-20 minutes a day of midday sun with face, arms, hands, and legs uncovered by clothing or sunscreen.<\/p>\n

You can get vitamin D from food<\/strong><\/h2>\n

Another natural source of vitamin D is certain foods. Here is a list of the best sources to consider. Those of you who don\u2019t get enough vitamin D from sunshine should pay close attention.<\/p>\n