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Unfortunately diet really isn't a good source of vitamin D3. At best it can only provide around 10% of our daily need.
It's far better to use an EFFECTIVE strength D3. You need roughly 1000iu/daily for each 30lbs you weigh.
Each 5 minutes laying naked in the sun at noon raises 1000iu so 20~30minutes daily will be sufficient.
ECHutchinson 2 years ago