What are some good ways to increase vitamin D levels?
- Expose your skin to sunlight
- Consume egg yolks
- Add some mushrooms to your dishes
- Include fatty fish in your diet
- Fortified food
- Take Vitamin D tablets
Apart from letting your body properly absorb calcium and phosphate for stronger bones, vitamin D also helps you support a functioning immune system while assisting the regulation of your insulin levels. If you lack vitamin D, you can experience cardiovascular problems, a higher risk of infections, neurological diseases, and even pregnancy complications. That’s why this is one of the essential vitamins for adults
. If you want to know the best ways to increase vitamin D levels, keep on reading!
Expose Your Skin To Sunlight
Also known as the sunshine vitamin, vitamin D is produced when you’re exposed to sunlight. This occurs when the ultraviolet energy from the sun converts a chemical in your skin into this nutrient. Exposing yourself under the sun is one of the most natural ways to attain vitamin D.
But if you’re using sunscreen, it can completely block the UV rays from doing their job. Those with darker complexion also need to spend more time in the sun because the melanin in your skin can affect vitamin D production
. Apart from these, too much time under the sun can also damage your skin and cause health complications in the long run.
Make sure you only get the right amount of sun exposure. Aim to get at least 10-30 minutes of midday sunlight a few times a week.
Consume Egg Yolks
There are some food you can consume to get your daily dose of vitamin D. Egg yolks have 37 IU of this nutrient, helping you reach up to 5% of your recommended daily intake. If you consume pasture-raised chicken eggs, you will get 3-4 times higher amounts of vitamin D!
Add Mushrooms To Your Dishes
Vitamin D comes in two main forms — Vitamin D3 and Vitamin D2. While vitamin D3 is found in animal-sourced foods, vitamin D2 comes from plant sources and fortified food.
Mushrooms are one of the best food to consume for vitamin D2
, it can provide high amounts of this nutrient because they’re exposed to the sun during the growing and post-harvest phase.
Include Fatty Fish In Your Diet
If you’re looking for more food sources that provide high amounts of vitamin D, fish-based dishes are your best bet! That’s because fatty fishes such as salmon can help you reach up to 50% of your RDI. Just like mushrooms and eggs, fishes caught in the wild will provide higher doses of this vitamin.
Other fatty fishes that you can consume are tuna, mackerel, herring, sardines, and anchovies! If you’re into seafood, shrimp and oysters are also a good choice.
Some fortified food are also good sources of vitamin D. This is a good choice if you have family members that are picky about food, or if you’re on a plant-based diet! Cow’s milk, soy milk, baby formula, cereal, oatmeal, orange juice, and bread are fortified with Vitamin D.
Take Vitamin D Tablets
While the tips above are great ways to increase your vitamin D levels, they might not be for everyone. Especially if you’re wary of skin cancer, have a hectic schedule, allergic to dairy, and more. For this reason, you can opt for health supplements instead. This way, you can stick to a routine that guarantees you adequate intake daily!
Fortunately, Vitamin D3 Tablets
are available at Puritan’s Pride! With its quality ingredients, you are ensured the best supplement to stay on top of your vitamin D levels.
While there are numerous ways to increase vitamin D levels, the most convenient and affordable method to do so is to take supplements. This way, even individuals who are on the go and have food restrictions can monitor their intake.
After all, this nutrient is essential in building strong bones! When taken with calcium, it also helps you lower your risk of osteoporosis in the future.