By Namita S Kalla | May 24, 2025 | Image: Canva
Spend 15 to 30 minutes in direct sunlight on your face, arms, or legs each day, especially in spring and summer when UVB rays are stronger
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Include oily fish like salmon, mackerel, sardines or trout in your meals at least twice a week to get a natural vitamin D boost
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Start your day with cereals that are labelled as fortified with vitamin D, they’re a simple and tasty way to support your levels
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Opt for plant-based alternatives like almond, soy, or oat milk that are enriched with vitamin D to get more into your daily routine
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Pick orange juice brands that include added vitamin D, and have a glass with breakfast or as a mid-morning refresh
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Snack on yoghurts that have been boosted with vitamin D, many options taste great and add to your intake without extra effort
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Consider a vitamin D3 supplement, especially during autumn and winter, or if you spend most of your time indoors or live in northern regions
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Certain types of mushrooms, like maitake and UV-exposed varieties, can be a decent plant-based source of vitamin D when eaten regularly
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Just one spoonful a day of cod liver oil can give you a big hit of vitamin D, along with healthy omega-3 fats
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Head outside during your lunch hour for a short walk or to eat in the sun, small daily efforts can add up over time
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