Many people do not get the recommended 15 micrograms per day, so the possibility of getting too much is highly unlikely. The upper limit of vitamin D is 100 micrograms (4,000 IU) for adults. Getting too much vitamin D is possible but not likely. However, avoid becoming sunburned wear sunscreen and take other precautions, especially if you work or play in the sun. People with dark-colored skin also will not make as much vitamin D. Getting sun through a car window will reduce the amount of vitamin D made. The body can make vitamin D when skin is directly exposed to the sun. The Nutrition Facts labels found on most foods show the amount of vitamin D per serving. Even though whole grains, fruits and vegetables do not contain any vitamin D, they do contain nutrients that the body needs.

This table shows foods that are good sources of vitamin D as well as some foods that are not good sources of vitamin D. Vitamin D is found in small amounts in cheese and egg yolks.

Vitamin D is found naturally in fatty fish such as salmon, tuna and mackerel. Cereal and orange juice often are fortified with vitamin D. Fortified means that vitamin D was added to the food product. Some foods, such as milk, are fortified with vitamin D. *Follow the guidance from your health-care provider for infants and throughout life. Key to abbreviations: mcg = micrograms IU = international units The table below shows the recommended dietary allowances (RDA) for vitamin D. The amount of vitamin D you need depends on your age and other factors. Too little vitamin D may play a role in depression and other mental illnesses. Vitamin D may play a role preventing cancer, diabetes and other chronic diseases. Researchers have linked vitamin D to roles in maintaining heart health and immune function. Muscles need vitamin D to move, and nerves need it to carry messages between the brain and body systems. This nutrient helps us absorb calcium to build and maintain strong bones throughout life. Vitamin D is a fat-soluble vitamin that is important for many functions in the body.

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