Good Sources of Vitamin D
| Food Source | Vitamin D Content |
|---|---|
| Fatty fish (salmon, sardines, tuna) | High |
| Wild mushrooms | Moderate to high (depending on sun exposure) |
| Fortified dairy products | Varies (check labels) |
| Fortified cereals | Varies (check labels) |
| Fortified orange juice | Varies (check labels) |
Pro tip: “In the U.S., foods such as dairy products, cereal, and orange juice are often fortified with vitamin D, so checking nutrition labels can help you make better decisions about which foods to purchase,” Manson advised.
Sun Exposure
Going out for a 15-minute walk a few times a week at midday will typically provide enough sunlight exposure for the skin to synthesize vitamin D, Manson added.
“Even more important for your health would be to exercise outdoors, such as brisk walking, jogging, or playing sports.”
— Dr. JoAnn Manson
Who Is at Higher Risk of Vitamin D Deficiency?
| High-Risk Group | Reason |
|---|---|
| Living in nursing homes | Limited sun exposure |
| Malabsorption conditions (Crohn’s, celiac disease) | Impaired absorption |
| Osteoporosis or other bone health problems | Increased need |
| Major dietary restrictions (severe lactose intolerance) | Limited dietary sources |
Recommendation: “[People in these groups] should talk with their doctors about being tested for vitamin D blood levels and taking a vitamin D supplement,” Manson recommended.
Important Caveats and Considerations
Vitamin D Is Not a Substitute for a Healthy Lifestyle
Manson emphasized that taking a supplement is not a substitute for a nutritious diet and healthy lifestyle.
| Supplement Alone | Supplement + Healthy Lifestyle |
|---|---|
| May help with telomere protection | Also supports cardiovascular health |
| May reduce inflammation | Also reduces cancer risk |
| — | Also lowers risk of type 2 diabetes |
| — | Also improves overall well-being |
“Although it’s much easier to pop a pill than to be physically active outdoors and eat healthfully, these lifestyle factors will do more to keep you healthy and lower your risk of cardiovascular disease, cancer, type 2 diabetes and other chronic diseases of aging.”
— Dr. JoAnn Manson
