How to Increase Vitamin D Levels Naturally

Ways to Boost Your Vitamin D Levels Naturally

There are simple ways on how to increase Vitamin D naturally, such as —

1. Get More Sunlight:

One of the easiest ways to increase your vitamin D levels is by spending more time in the sun. Aim for about 15 to 30 minutes of sunlight exposure on your arms and legs a few times a week. Midday, when the sun is at its highest, is the best time to soak up some rays. Just be mindful not to overdo it to avoid sunburn.

2. Eat Vitamin D-Rich Foods:

While sunlight is a great source, you can also boost your vitamin D levels by adding certain foods to your diet. Here are some examples of foods naturally high in vitamin D —

◦ Fatty fish like salmon, mackerel, and tuna

◦ Egg yolks

◦ Fortified foods like milk, orange juice, and cereals

◦ Mushrooms exposed to sunlight also provide vitamin D

Including these foods in your daily meals is an easy way to address how to increase vitamin D.

3. Consider Supplements:

If you're not able to get enough sunlight or eat vitamin D-rich foods regularly, taking a vitamin D supplement is another option. It's available over the counter in most pharmacies. However, before starting a supplement, it’s always a good idea to talk to your doctor to make sure you're taking the right amount for your needs.

4. Using UV Lamps:

If you’re not able to spend much time outdoors or live in a region with fewer hours of sunlight, especially in winter, a UV lamp can be a real game-changer for your vitamin D levels. It’s like a little sunshine machine for your home!

5. Stay Active Outdoors:

Combining physical activity with outdoor time is a win-win. Going for a walk, jogging, or even gardening outdoors not only helps you stay active but also exposes you to the sunlight, giving you a natural vitamin D boost.

Recommended Intake

The recommended vitamin D intake varies based on age, life stage, and individual health needs. The following guidelines are based on recommendations from the Institute of Medicine (IOM) and the U.S. National Institutes of Health (NIH):

General Recommendations:

1. Infants (0-12 months):

◦ 400 IU (10 mcg) per day.

2. Children (1-18 years):

◦ 600 IU (15 mcg) per day.

3. Adults (19-70 years):

◦ 600 IU (15 mcg) per day.

4. Adults (71 years and older):

◦ 800 IU (20 mcg) per day.

5. Pregnant and Breastfeeding Women:

◦ 600 IU (15 mcg) per day.

Fun Pro Tips to Boost Your Vitamin D Level

If you're grappling with vitamin D deficiency, the below tips will help boost your vitamin D levels —

• Chase the gentle sun:

Skip the midday scorch and get outside in the cool morning or late afternoon.

• Sneaky fortification:

Add fortified milk to your coffee or smoothie. You’re ideally helping your body to be healthier without minimal effort!

• Multitask outdoors:

Sip your coffee outside or stroll around the block.

• Fat is your friend:

Team up vitamin D foods (like fatty fish) with healthy fats (like avocados) to help your body soak it up better.

• Test it out:

Want to know if your vitamin D game is strong? Get a quick blood test to know whether you are getting an adequate dose of vitamin D.