Vitamin D can be a little elusive; it’s not naturally found in many foods, and limited sun exposure can make it easy to come up short, especially in the winter months or in specific regions of the country. Diet, biology, location, and lifestyle all play a role in determining vitamin D status, but a few simple habits can help support healthy intake, from safe sun exposure to vitamin D-containing foods like fatty fish and fortified milk.
If your routine could use a little vitamin D support, a daily supplement, like Nature’s Way Vitamin D3 Gummies or Vitamin D3 Max softgels, can help you fill those gaps. This guide breaks down what vitamin D is, why it matters, how much to aim for each day, and practical ways to get it through sunlight, food, and supplements.
What is vitamin D?
Vitamin D is an essential, fat-soluble nutrient that supports many functions in the body, including bone health, calcium absorption, normal muscle function, and healthy immune function.* It’s commonly used as an umbrella term for two related compounds: vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol).
Vitamin D2 is vegan friendly and comes from plants and fungi, or it can also be synthetic. Vitamin D3 is widely used in supplements and is the active and preferred form of vitamin D. Our vitamin D3 sources are vegetarian and obtained from sheep lanolin.
Why does vitamin D matter so much?
Vitamin D helps your body absorb and use calcium and phosphorus, two minerals that help keep bones strong.*
Beyond bone health, vitamin D also lends a hand with:
- Normal muscle function*
- Healthy immune function*
Vitamin D often gets extra attention during the less-sunny months, when your body’s natural vitamin D production may be lower.
Your skin can produce vitamin D when exposed to sunlight, but the process isn’t one-size-fits-all. A few things can affect how much your body makes, including:
- Skin tone
- Geographic location and season
- Time spent indoors
- Sunscreen use and protective clothing (important for skin health)
With all these factors in the mix, it’s easy to see why some people can fall short of meeting vitamin D goals.
How much vitamin D should I get daily?
For most adults aged 19 to 70, the recommended daily amount of vitamin D is 600 IU (15 mcg). Adults aged 71 and older are generally advised to get 800 IU (20 mcg) per day. Think of these as everyday intake targets, not a one-size-fits-all answer, as individual needs may vary.
How can you get enough vitamin D?
There’s no magic formula that works for everyone. Most people do best with a mix-and-match approach, such as:
- Getting safe, appropriate sun exposure when possible
- Eating vitamin D-containing foods (like salmon and fortified milk)
- Using a trusted supplement that contains vitamin D to help fill gaps, when needed
If you have questions about the right amount for you, a healthcare professional can help point you in the right direction.
Does sunlight really provide enough vitamin D?
Sun exposure can help your body make vitamin D, but the amount can vary quite a bit depending on time of day, season, latitude, skin tone, age, and sunscreen use. Because sunlight isn’t always a dependable daily source, some people also lean on food and/or supplements to support consistent vitamin D intake.
What foods are high in vitamin D?
Vitamin D isn’t present in wide variety of foods, so it can take a little planning to get enough. Still, a few dependable sources make the shortlist:
- Fatty fish (like salmon and sardines)
- Fortified foods (like milk and some breakfast cereals)
- Beef liver, egg yolks, and some mushrooms
If these foods aren’t regulars in your meals, supplementation can be a practical way to help support your intake.
Nature’s Way Vitamin D3 Gummies
If gummies are more your style, Nature’s Way Vitamin D3 Gummies make it easy to add vitamin D to your daily routine. Each 2-gummy serving provides 2,000 IU (50 mcg) of vitamin D3 and helps support immune and bone health.*
They’re vegetarian and made with pectin instead of gelatin, with a gluten-free, dairy-free formula that keeps things simple.
Nature’s Way Vitamin D3 Max‡
If you’re looking for a higher-potency option, Nature’s Way Vitamin D3 Max softgels provide 5,000 IU (125 mcg) per softgel and support calcium absorption, bone health, and immune function.*
This higher-potency option may be a fit for adults who prefer a one-a-day softgel or who have been advised by a healthcare professional to use a higher-strength vitamin D.
‡As compared to 50 mcg softgel
Alive! Multivitamins
All Alive! multivitamins provide an excellent source of vitamin D per serving. Alive! multivitamins have targeted options for men, women, adults 50+, and kids. And whether you prefer a tablet, gummy, capsule, or liquid, there’s a format that works for you.
Simple ways to support your vitamin D routine
Supporting your vitamin D intake doesn’t have to mean reworking your whole routine. Safe, appropriate sun exposure when possible, vitamin D-containing foods like salmon or fortified cereals, and a quality supplement can all help you build steady habits over time. When you’re ready to find the format and dose that fits your needs, explore Nature’s Way vitamin D supplements.
