The benefits of vitamin D have long been reported, but are you getting enough of this nutrient in your everyday diet for optimal health and wellbeing? Whether you opt for a daily dose of sunshine, a supplement, or fortified foods, getting enough vitamin D is vital when it comes to keeping your bones strong and your immune system firing on all cylinders.

Vitamin D is a nutrient with abundant benefits for our physical and mental health. However, very few foods naturally contain vitamin D besides fortified foods and drinks such as milk, breakfast cereals, yogurts and orange juices. The best food sources of vitamin D are fatty fish such as salmon, mackerel, and fish liver oils, while eggs, cheese and mushrooms contain small amounts.

Our bodies also make vitamin D when our skin is exposed to the sun. But as we all know, it’s important to wear sunscreen and stay in the shade to reduce our risk of skin cancer. Older people and people with dark skin struggle to make enough vitamin D in sunlight. So how can we make sure we’re getting enough of this vital nutrient?

One of the easiest ways to get enough vitamin D into our everyday diet is through the best vitamin D supplements, available in capsules, sprays and chewables. Make sure you check out what levels of vitamin D the National Institutes of Health recommends, depending on your age.

What are the benefits of vitamin D?

According to Rahaf Al Bochi, registered nutritionist and spokesperson for the Academy of Nutrition and Dietetics, there are several benefits to vitamin D. “Vitamin D helps absorb calcium and phosphorus, which is important for bone and teeth health,” she says. “Vitamin D also plays a role in disease prevention such as heart disease and type 2 diabetes, reducing the risk for depression.”