What is vitamin D?
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Vitamin D is an essential nutrient for your health. While you can get it from some foods, your body primarily makes it when your skin is exposed to sunlight.1 This is why it's often called the "sunshine vitamin". |
What does vitamin D do for you?
Supports bone health
Promotes muscle strength
Strengthens immune function
Protects heart and vessels
Enhances cognitive function
Maintains healthy skin and hair
Types of vitamin D
There are two main forms of vitamin D: vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol).3,4 While both are important, they have different sources and effectiveness.
 Vitamin D2 |
 Vitamin D3 |
|
|---|---|---|
| Sources | Mushrooms, fortified foods (milk, cereal)4 | Animal-based foods (fish, eggs, liver), sunlight4 |
| Effectiveness | Less effective | More effective |
| Why it matters | Option for vegans; may need higher doses | Preferred by clinicians due to stronger effectiveness |
Sources of vitamin D
You can get vitamin D from three main sources: sunlight, food and supplements.
Sunlight
Your skin produces vitamin D3 when exposed to the sun's ultraviolet B rays. Just 5–30 minutes of midday sun exposure a few times a week can be enough for some people. However, in urban areas like Singapore, people often stay indoors, travel by car, or use sunscreen, and these habits can significantly limit sun exposure.
Food
Very few foods naturally contain vitamin D. The best sources are fatty fish and some fortified foods. Here are some of the top food sources to consider5,6:
| Fatty fish | Fortified food | ||
|---|---|---|---|
|
Cooked salmon, 90g 11.17 mcg (447 IU) 
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Canned tuna, 120g 57.6 IU 
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Fortified milk, 1 cup 2.87–3.1 mcg (115–124 IU) 
|
Egg yolk, 1 large egg 1.02 mcg (41 IU) 
|
IU, international units. Adults residing in Singapore generally need about 2.5mcg (100 IU) per day of Vitamin D.5
Supplements
If you do not get enough vitamin D from food and sunlight, supplements are a reliable option. They are available in tablets, capsules or liquid drops.
Not getting enough from food or sunlight?