Vitamin D plays a crucial role in many functions, including supporting strong bones, healthy muscles, metabolism, immunity and even brain health. Yet about 40% of Americans aren’t getting enough of the fat-soluble vitamin, and almost a quarter are deficient.1 The reason? Our food sources of vitamin D are limited—especially compared to most other vitamins and minerals. Very few foods naturally contain vitamin D; however, some foods and beverages have been fortified with the nutrient. We also get vitamin D from the sun, but many factors affect the amount our bodies are able to absorb.

The Food and Nutrition Board recommends that adults aim for 600 to 800 IUs of vitamin D daily, although some professional societies have different guidelines for vitamin D intakes. This is due to an incomplete understanding of vitamin D and its clinical implications.2 Falling short can increase the risk of pregnancy complications, autoimmune disorders, chronic diseases like diabetes or cancer, and mental health issues such as depression.2

The good news is, with a concerted effort and focus on the right foods and habits, it is possible to get adequate vitamin D without a supplement. Some people, however, may still need to supplement and should consult their health care provider for guidance. Here are six ways to get more vitamin D.

Read the rest of the article at Eating Well.com – 6 Ways to Get Enough Vitamin D Without Taking a Supplement, According to Dietitians. To view more of my writing – visit my portfolio.