Vitamin D is a nutrient beneficial for bodily well-being, and is typically derived through consumption of appropriate foods, as well as adequate exposure to sunlight, earning the nickname “the sunshine vitamin.” Vitamin D is also produced within your own body.

Vitamin D is a crucial component for overall bodily health, and contributes to things like muscle functionality, lowered risk of heart disease, mood and well-being, and a strong immune system.

The amount of Vitamin D considered necessary for a healthy body depends on a number of factors, particularly age. Vitamin D is measured in international units, or “IU” for short. People between the ages of 14 and 70 are recommended to have at least 600 IUs to maintain healthiness. Typically, adults should not consume more than 2,000 IUs, as per data from the Endocrine Society.

Many adults have some form of Vitamin D deficiency, thanks in large part to more people staying out of the sun (a natural source), or sticking to a diet that is low in Vitamin D concentration. While it is possible to adjust one’s diet to get an adequate amount of Vitamin D, many people opt to take supplements as an alternative solution.

While you can consume supplements such as Vitamin D gel tablets on their own, you may not be receiving the full benefits. It’s best to take supplements along with a meal, since Vitamin D is fat soluble, and will not break down on its own. When taken with food, the vitamin is absorbed into fat globules that eventually enter the bloodstream. If you’re in a hurry, then you can also take your vitamin D supplement with a banana for a quick-and-easy solution.