One tablespoon (14 grams) of cod liver oil contains more than three times the recommended daily amount of vitamin D ( 4). If you do not get enough sunlight, it’s often recommended to take a supplement like cod liver oil. That said, you would need to eat them nearly every day to get enough vitamin D. These include cod liver oil, swordfish, salmon, canned tuna, beef liver, egg yolks and sardines. In addition, only a handful of foods contain significant amounts of vitamin D. On the other hand, low vitamin D levels have been linked to serious health consequences, including: Vitamin D has many roles in the body and is essential for optimal health ( 2).įor example, it instructs the cells in your gut to absorb calcium and phosphorus - two minerals that are essential for maintaining strong and healthy bones ( 3).

The sun’s ultraviolet B (UVB) rays hit cholesterol in the skin cells, providing the energy for vitamin D synthesis to occur.

When your skin is exposed to sunlight, it makes vitamin D from cholesterol. There’s good reason why vitamin D is called “the sunshine vitamin.”

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