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How to Supplement Your Vitamin D Intake

Vitamin D is important to keep your bones healthy, particularly as you age and to protect you against diseases. Sunshine is a great source of this nutrient, but if you don’t get a lot of rays or eat the right foods, you may have to add D to your diet.


  • Step 1: Drink fortified beverages Guzzle a glass of milk, which is fortified with Vitamin D, each day. Other drinks, like orange juice, are also fortified with the vitamin – giving you about 400 IUs of the nutrient for each 8 ounces.
  • TIP: If you’re allergic to dairy, try soy or rice milk.
  • Step 2: Eat cereal Grab your spoon, bowl, and favorite cereal. Vitamin D is added to breakfast cereal to start your day right.
  • Step 3: Eat eggs Scramble or poach an egg. Vitamin D is found naturally in egg yolk.
  • TIP: Check out the carton of your favorite egg substitute. Many are fortified with D.
  • Step 4: Eat fish Add more fish to your diet. Tuna, salmon, herring, mackerel, and sardines are the top fish picks for Vitamin D.
  • Step 5: Use a Vitamin D supplement Take a daily vitamin D supplement if you aren’t able to add D-rich foods to your diet, or enjoy at least 10 minutes of sunshine each day.
  • FACT: Vitamin D deficiency can impair normal bone metabolism, leading to rickets, osteomalacia, and osteoporosis.

You Will Need

  • Milk
  • Orange juice
  • Cereal
  • Eggs
  • Fish
  • Vitamin D supplements
  • Soy milk (optional)
  • Rice milk (optional)
  • Egg substitute (optional)

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