Don’t wear sunscreen when you’re trying to get more vitamin D. A sunscreen with an SPF 8 or more will filter out the UVB rays that help your body make vitamin D. You may need to spend up to 30 minutes in the sun if you have darker skin, as high levels of melanin can make it harder for your body to absorb UVB rays. You must go outside to increase your sun exposure, as windows filter out the UVB rays that your body uses to make vitamin D. Protect your skin with an SPF 30 sunscreen if you’re going out for longer periods of time. [2] X Research source

Keep in mind that mackerel is often high in mercury, so you may want to limit how often you eat it. This is especially important if you’re pregnant, as the mercury could affect your growing baby. [4] X Research source

Beef liver is an organ meat, and it contains enough vitamin D to give you about 10% of your daily requirement.

Swiss cheese has the highest amount of vitamin D of all cheeses. However, it still provides just 2% of your daily requirement.

You may be able to find fresh or dried mushrooms that were exposed to high levels of UV rays in order to raise their vitamin D content. Look for these mushrooms at a health store or online.

For example, milk, yogurt, orange juice, margarine, bread, and breakfast cereal are often fortified with added vitamins, including vitamin D. Eating a serving or 2 of fortified food can help you meet your daily needs.

Vitamin D3 supplements are similar to the vitamin D naturally created by your body. These supplements are derived from seafood, and they typically absorb better than vitamin D2. Vitamin D2 supplements are great for vegetarians and vegans, since they are made from mold rather than animal products. [10] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source

If you enjoy the taste of coffee, switch to decaf so you can still enjoy your morning cup of joe. Similarly, many teas are naturally caffeine free.

Choose an exercise you enjoy so you’re more likely to stick with it.

Although eggs contain some calcium, it’s a very small amount.