Love the sun but scared of skin damage? Good news - your body actually needs some sun to produce Vitamin D. This vital nutrient, also found in foods and supplements, is integral for calcium absorption, bone health, and, well, your overall well-being.

"But I hide from the sun," you say. Don't worry, we've got you covered (no pun intended.)

To avoid the dangers of bone loss and other ill effects, it turns out there's more than one way to top-up your Vitamin D levels. The sun, for sure, is one of them - but not everyone's blessed with year-round sun or the privilege to spend hours tanning. Sure, UV rays can risk making you resemble a half-cooked lobster, but your skin, on exposure to sunlight, actually starts a fascinating process to create active Vitamin D.

Studies estimate that basking like a seal in the sun can provide about 80% of your Vitamin D needs. However, for those with darker skin tones or living in more gloomy parts of the world, Mother Nature's Vitamin D factory may not be the best option.

So you're floored when you hear - some food items also contain Vitamin D! We're not talking about greasy, junk food - oh no. We're talking about the likes of oily fish or seafood, which boasts impressive Vitamin D levels.

Ever wonder why your grandma encouraged you to drink milk? It's because dairy products, like milk and yogurt for starters, have been fortified with Vitamin D since the 1930s. If dairy is not your thing, don't trash the idea just yet. There are fortified non-dairy options such as almond or rice milk, orange juice, and even breakfast cereals.

Joining the plant-based revolution? Mushrooms can be your go-to source of Vitamin D. These fungi can synthesise Vitamin D when exposed to the sun. But beware - not all mushrooms are created equal. Button mushrooms don't pack as much Vitamin D punch as wild ones.

Now, the key to maximizing Vitamin D from the sun is to get midday exposure sans sunscreen. But if transforming into a broiling chicken doesn't appeal, focus on obtaining Vitamin D through your diet.

Lastly, for some, all the sunbathing and fish-gulping may not be enough, and that's where Vitamin D supplements come in handy. While Vitamin D2 and D3 are the ones to consider, with the former being plant-based, do consult your healthcare provider for best results.

The bottom-line is this - Vitamin D deficiency isn't cool. It can put your bones, muscles, nervous system, and immune system at risk. So finding ways to up your Vitamin D game will keep you in the health race. Just remember, though Vitamin D is vital, there can also be side-effects from overdoing it. So, keep it balanced.