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Vitamin D Benefits and How to Get It

Sun exposure or plant-based sources

Sun exposure or plant-based sources

Last Updated: October 16, 2026 | ESPAÑOL

Last Updated: October 16, 2026 | ESPAÑOL

So many of our body functions depend on having appropriate levels of vitamin D. It supports our bones by enhancing calcium absorption and helping us maintain adequate levels of calcium and phosphorus. Vitamin D helps regulate our immune system; it’s a strong antioxidant that can help reduce the growth of cancer cells, and it helps reduce inflammation. Plus, it supports our brain health from its initial development during pregnancy and throughout our lives, helping us against depression, anxiety, mental disorders, and even against dementia, Alzheimer’s disease, and Parkinson’s disease. And it also aids our muscles by supporting glucose absorption and energy production, muscle regeneration, and by decreasing oxidative stress.

Vitamin D is a nutrient that we can make ourselves when we’re exposed to the sun’s ultraviolet B rays or UVB. The problem is that we can’t always get the exposure we need. Maybe we don’t live where it is sunny all year round. Maybe our town is polluted. Or maybe we simply don’t spend enough time outside (15 to 30 minutes a day while wearing short sleeves) or when we do, we’re using sunblock to protect our skin. Because of all these reasons, many doctors recommend taking vitamin D supplements. 

Wondering if there are any good plant-based sources? See below for more info. Plus, try our personalized calculator to see how much vitamin D you and your loved ones need. And check out some interesting facts about vitamin D supplements.

Vitamin D Personalized Calculator

Important Things to Know

Hover over each of the interesting facts below to flip the tiles and learn more details.

A view of the sun through tree branches.

Is sun exposure enough? It comes down to location, location!

In the northern hemisphere, below 30˚ latitude (south of Los Angeles) 15 mins of sun exposure on the face and arms should be enough for Caucasians under 60 to produce enough vitamin D, and 30 minutes or more for people with darker skin or who are older. At 40˚ latitude (Chicago), no matter how long you sunbathe, if it is between November and February, you won’t produce any vitamin D. At 50˚ latitude (London, Canada…) you may not be able to produce vitamin D during 6 winter months. Polluted cities will keep us from producing enough vitamin D anytime of the year, anywhere.

Did you know you can get vitamin D2 from mushrooms?

It’s true! Mushrooms absorb UVB rays from the sun and make their own vitamin D. Unfortunately, most store-bought mushrooms are grown in greenhouses.

To get vitamin D from your store-bought mushrooms you can expose them to the sun for 15 to 120 minutes before cooking and eating them. This could give you 10 mcg of vitamin D2 for every 100 grams (about 3/4 of a cup) of mushrooms!

Be sure to expose them to direct sunlight since windows block UVB rays. Also, the time of day, the season, and even your town’s latitude can affect the amount of vitamin D you can get from your mushrooms.

Vitamin D2 vs D3 – Which supplement is more effective?

When getting vitamin D supplements, you can choose between vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). Both can increase our vitamin D levels, but vitamin D3 has proven to be more effective.

Here’s the thing. Vitamin D2 comes from fungi, but Vitamin D3 is usually taken from lanolin, the substance secreted by the skin glands of sheep to condition their wool. This means, it’s not vegan-friendly. However, we can also get vitamin D3 made from algae. Just make sure your vitamin D3 supplement is labeled as vegan.

A view of the sun through tree branches.

Is sun exposure enough? It comes down to location, location!

In the northern hemisphere, below 30˚ latitude (south of Los Angeles) 15 mins of sun exposure on the face and arms should be enough for Caucasians under 60 to produce enough vitamin D, and 30 minutes or more for people with darker skin or who are older. At 40˚ latitude (Chicago), no matter how long you sunbathe, if it is between November and February, you won’t produce any vitamin D. At 50˚ latitude (London, Canada…) you may not be able to produce vitamin D during 6 winter months. Polluted cities will keep us from producing enough vitamin D anytime of the year, anywhere.

Did you know you can get vitamin D2 from mushrooms?

It’s true! Mushrooms absorb UVB rays from the sun and make their own vitamin D. Unfortunately, most store-bought mushrooms are grown in greenhouses.

To get vitamin D from your store-bought mushrooms you can expose them to the sun for 15 to 120 minutes before cooking and eating them. This could give you 10 mcg of vitamin D2 for every 100 grams (about 3/4 of a cup) of mushrooms!

Be sure to expose them to direct sunlight since windows block UVB rays. Also, the time of day, the season, and even your town’s latitude can affect the amount of vitamin D you can get from your mushrooms.

Vitamin D2 vs D3 – Which supplement is more effective?

When getting vitamin D supplements, you can choose between vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). Both can increase our vitamin D levels, but vitamin D3 has proven to be more effective.

Here’s the thing. Vitamin D2 comes from fungi, but Vitamin D3 is usually taken from lanolin, the substance secreted by the skin glands of sheep to condition their wool. This means, it’s not vegan-friendly. However, we can also get vitamin D3 made from algae. Just make sure your vitamin D3 supplement is labeled as vegan.

Vitamin D References