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For almost all of human history, humans got their Vitamin D from sun exposure. It’s actually quite hard to get enough through our foods, even in the most common fortified foods, such as cow’s milk, which takes about  1 ½ quarts to provide the Vitamin D RDA. (The same is true for most brands of fortified milks made from almonds, hempseed, rice, and soy.)

Not getting enough vitamin D might do more than weaken your bones, too. Vitamin D deficiency has been linked to increased risk for multiple sclerosis, muscle weakness, cancer, and depression. While animal foods do contain natural levels of Vitamin D3 (mainly fish), plant-based sources also have Vitamin D in them as well. Vegan Vitamin D3 is now available, which is more absorbable than Vitamin D2 in the blood (which is the form found in most non-dairy milks and fortified foods). Vitamin D3 can help improve so may things about your health.

Here are some ways to make sure you get enough and more information on how to support Vitamin D absorption and function in the body.