Vitamin D is an essential mineral that your body needs for various crucial activities, including the formation and maintenance of healthy bones.
Low vitamin D consumption is seen as a severe public health risk worldwide. Vitamin D deficiency is estimated to impact 13% of the world’s population (1).
Here are seven simple strategies to boost your vitamin D levels.
What exactly is vitamin D?
The supplement is a fat-soluble vitamin that primarily assists calcium absorption and supports bone development and mineralization. It also has a role in the immunological, digestive, circulatory, and neurological systems.
According to new studies, vitamin D may help prevent various disorders, including depression, diabetes, cancer, and heart disease. However, the role of vitamin D in these situations is yet unknown.
How much do you require?
There is much disagreement among scientists regarding how much vitamin D your body needs.
While the National Academy of Medicine advises 600–800 IU of vitamin D per day for the bulk of the population, the Endocrine Society recommends 1,500–2,000 IU per day (2, 3).
Based on the National Academy of Medicine guidelines in the United States, the Reference Daily Intake (RDI) for adults is now set at 600-800 IU of vitamin D.
The ideal blood vitamin D level has not been determined; however, it is expected to be between 20 and 50 ng/ml. (4, 5, 6)
According the National Academy of Medicine in the United States, daily consumption of up to 4,000 IU of vitamin D per day is safe for most people. At the same time, significantly greater doses may be required temporarily to elevate blood levels in specific individuals.
Although toxicity is uncommon, long-term vitamin D dosages over 4,000 IU should be avoided without the guidance of a skilled healthcare practitioner.
1. Spend time in the sunlight
Because the sun is one of the most acceptable sources of this nutrient, vitamin D is commonly referred to as “the sunshine vitamin.”
A form of cholesterol in your skin serves as a precursor to vitamin D. When exposed to UV-B rays from the sun, this molecule transforms into vitamin D.
Vitamin D from the sun may circulate twice as long as vitamin D from meals or pills.
However, the quantity of vitamin D your body can produce is determined by several factors.
Age and skin tone
People with darker skin need to invest more time in the sun than those with lighter skin to create vitamin D. This is due to more melanin in darker skin, a chemical that may block vitamin D synthesis (7).
Age may also have an effect. As you become older, your skin’s ability to produce vitamin D decreases (8).
Season and geographical location
Because of your close presence to the sun’s rays, the nearer you live to the equator, the more vitamin D you’ll be able to produce year-round.
In contrast, your chances of getting enough sun exposure drop correspondingly as you go further from the equator (9).
Clothing and sunscreen
Specific clothing and sunscreen can reduce vitamin D production if not wholly prevented.
While it is essential to protect yourself against skin cancer by avoiding excessive sun exposure, it only takes a tiny amount of unprotected sun exposure for your body to begin manufacturing vitamin D.
Although there is no official guideline, some claim that as little as 8–15 minutes of exposure for lighter-skinned people is necessary to produce enough vitamin D. Those with darker skin may require additional time.
Vitamin D Supplements 101
2. Eat fatty fish and seafood.
Fat fish and seafood are some of the highest natural vitamin D sources.
A 3.5-ounce (100-gram) portion of canned salmon may provide up to 386 IU of vitamin D – over half of the RDI (10).
The actual vitamin D concentration of seafood varies based on the kind and species. According to some studies, farmed salmon may contain just 25% of the quantity of wild-caught salmon (11).
Other types of vitamin D-rich fish and seafood include:
- tuna
- mackerel
- oysters
- shrimp
- sardines
- anchovies
Most of these foods are also high in omega-3 fatty acids, which are suitable for your heart (12).
3. Consume more mushrooms
The sole vegetarian Source of vitamin D is mushrooms.
When exposed to UV radiation, mushrooms, like people, may produce their own vitamin D. Humans generate vitamin D3 (cholecalciferol), while mushrooms grow D2 (ergocalciferol) (13).
Although both forms of this vitamin may increase circulatory vitamin D levels, evidence shows that D3 may do so more quickly and successfully than D2 (14).
While vitamin D level varies depending on the kind of mushroom, certain species, such as wild maitake mushrooms, provide up to 2,348 IU per 3.5-ounce (100-gram) meal. That’s about 300 percent of the RDI (15).
Wild mushrooms often contain more vitamin D than conventionally cultivated varieties due to their exposure to sunshine. You may, however, buy mushrooms that have been exposed to UV radiation.
To minimize exposure to toxic types, you should always precisely identify wild mushrooms or acquire them from a reliable seller, such as a grocery shop or farmers market.
4. Incorporate egg yolks into your diet
Egg yolks are another rich source of vitamin D that you can simply include in your diet.
Like many other natural dietary sources, Yolks contain varying levels of vitamin D.
Conventionally bred hens that do not have access to the outdoors often produce eggs that contain just 2–5% of the RDI (16).
However, according to some studies, eggs from pasture-raised or free-range hens provide up to four times the RDI — or up to 20 percent of the RDI — depending on how much time the fowl spend outdoors.
The vitamin D content of eggs may also be affected by the chicken diet. Those fed vitamin-D-enriched grain may produce yolks that contain far more than 100% of the RDI (17).
5. Consume fortified foods
Because few foods naturally contain significant quantities of vitamin D, this component is often added to essential foods via fortification.
However, consider that the availability of vitamin-D-fortified foods differs by region, and the quantity added to meals may vary depending on brand and kind.
Some examples of frequently fortified items are:
- cow’s milk
- plant-based milk substitutes such as soy, almond, and hemp milk
- the juice of oranges
- ready-to-eat cereals
- various varieties of yogurt
- tofu
Check the ingredients list if you’re unsure whether a food has been fortified with vitamin D.
6. Take a supplement
Consuming a vitamin D supplement may be the best option for many individuals to guarantee optimal consumption.
D2 (ergocalciferol) and D3 (cholecalciferol) are the two main biological forms of vitamin D. (cholecalciferol). D2 is often derived from plants, whereas D3 is obtained from animals.
According to research, D3 may be substantially more effective than D2 in raising and maintaining total vitamin D levels, so seek a pill that contains this type.
Furthermore, it is critical to choose high-quality supplements that have been independently evaluated. Some nations, like the United States, do not regulate nutritional supplements, which may negatively influence supplement quality.
Choose supplements that have been assessed for purity and quality by a third party, such as the USP, Informed-Choice, ConsumerLab.com, or the Banned Substances Control Group (BSCG).
Dosage
The dose of vitamin D pills varies. However, your existing vitamin D levels determine the quantity you need.
Most individuals believe 1,000–4,000 IU to be an acceptable daily dosage for sustaining healthy levels.
However, a significantly higher dosage may be required in other cases, mainly if your current levels are deficient or you have little exposure to sunlight.
As a result, it’s a good idea to get your vitamin D levels checked by a doctor to ensure you’re getting the right amount.
Alternatives for vegan supplements
Most vitamin D pills are produced from animal sources, making them unsuitable for vegans. There are, however, a few vegan D supplement choices.
Because vitamin D2 is sourced from plants, D2 supplements are usually vegan-friendly and easily accessible.
Vegan D3 is far less frequent than D2, although it may be generated from lichens. They are more likely to be found at niche health shops or online.
7. Consider using a UV light.
UV-B radiation-emitting lamps may also increase your vitamin D levels, albeit these lamps may be expensive.
When exposed to UV-B light from the sun, your skin may manufacture its own vitamin D. UV lights replicate the effect of the sun and may be particularly beneficial if your exposure to the sun is restricted owing to location or time spent inside.
UV radiation has been used medically for decades to treat different skin problems, but it was only later that it was advertised as a technique to boost vitamin D levels (18).
Safety is a significant problem with these devices since prolonged exposure may cause skin burns. It is usually advised to restrict your disclosure to no more than 15 minutes at a time.
The bottom line
Vitamin D is a necessary mineral that many individuals do not receive enough of.
However, you may increase your vitamin D levels by getting more sun exposure, eating vitamin D-rich foods, and/or taking supplements.
If you feel you’re deficient in this crucial vitamin, see a doctor get your levels evaluated.
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