“The Government advice is to take 10 micrograms daily, especially if you’re one of the many people who spend a lot of time indoors, or didn’t manage to get out into the sunshine much this summer (many of us were in lockdown, so might not have ventured out quite so much). This is in addition to the amount that we typically get from foods in the diet. Food sources include fatty fish and seafood, mushrooms, eggs, fortified foods such as cereals, and red meats.
It’s good to have a wide variety of these in the diet. We know from research studies that a safe upper limit for supplementation is 75micrograms daily, and you might like to speak with a practitioner about the level of vitamin D that’s most suitable for you (especially if you’ve been tested and are vitamin D deficient).
Ask in your local health store about which different vitamin D supplements are available, including those suitable for vegetarians and vegans.”