What Is Vitamin D?

Vitamin D is an essential nutrient. This means our bodies need vitamin D for good health. You may know vitamin D plays a role in bone health. Did you know this includes teeth? It also helps the body absorb calcium and phosphorus.

Vitamin D's importance does not end there. The immune system uses vitamin D. It also helps with muscle function and allows the brain and body to communicate through nerves. There are three ways to get vitamin D: from sunlight, through food and drinks, or with supplements.

Vitamin D from the Sun

Your body converts sunlight into vitamin D after it hits unprotected skin — hence the nickname "the sunshine vitamin." Be careful to avoid extended exposure to sunlight without sunscreen. Too much unprotected exposure to ultraviolet (UV) light is a risk factor for skin cancer.

Vitamin D from Food and Drinks

Fatty fish, such as salmon and trout, are among the best sources of vitamin D. Beef liver, cheese and egg yolk provide small amounts. Mushrooms grown under UV lights also contain this vitamin.

Fortified foods and drinks provide most of the vitamin D in our diets. This includes milk and many plant-based beverages. Other foods that often are fortified include cereals, orange juice, yogurt and cheese. It is always good practice to check the Nutrition Facts label for vitamin D content.

Vitamin D from Supplements

It's best to meet vitamin and mineral needs through foods and beverages when possible. However, some people may need additional vitamin D. These groups include older adults, breastfed infants, people with dark skin and individuals with certain medical conditions such as liver disease, cystic fibrosis, celiac disease and Crohn's disease. Always check with your health care provider before taking a vitamin D supplement.