What are the most effective ways to maintain adequate vitamin D levels?

Our recommendations are:

Regular Sun Exposure: 10-15 minutes in the midday sun, 2-3 times a week during summer, is sufficient.

Eat Vitamin D-Rich Foods: Include fatty fish, eggs, and dairy products in your diet.

Take Vitamin D Supplements: 10-20 μg (400-800 IU) daily, especially during the winter months.