Vitamin D can be obtained in the following three ways:
If a person does not get enough vitamin D from their diet or spends much time outside, they may contact a doctor to learn how to take vitamin D supplements and in what dosages.
8 effective ways to increase vitamin D level
- Because the sun is one of the best sources of this nutrient, vitamin D is often referred to as "the sunshine vitamin."
- A type of cholesterol found in the skin serves as a precursor to vitamin D.
- When exposed to ultraviolet-B radiation from the sun, this compound transforms into vitamin D.
- However, the amount of vitamin D the body can produce is determined by various factors, such as skin pigmentation, clothing, and time of the day.
- Fatty fish and seafood are among the highest natural vitamin D sources.
- Many kinds of seafood (tuna, mackerel, oysters, shrimp, sardines, and anchovies) are high in omega-3 fatty acids, which are good for the heart.
- Mushrooms are the only natural source of vitamin D that is entirely plant-based.
- When exposed to ultraviolet (UV) light, mushrooms can produce their vitamin D like humans.
- Humans produce D3 (cholecalciferol), whereas mushrooms produce D2 (ergocalciferol).
- Egg yolks
- Egg yolks are a common source of vitamin D that can be easily incorporated into a daily diet.
- Fortified foods
- Few foods contain high levels of vitamin D naturally. This nutrient is frequently added to staple foods in a process called fortification.
- Some of the most common vitamin D fortified goods are
- Cow’s milk
- Plant-based milk alternatives, such as soy, almond, and hemp milk
- Orange juice
- Ready to eat cereals
- Certain types of yogurt
- Taking a vitamin D supplement may be the best way for many people to ensure adequate intake.
- According to research, the D3 form of vitamin D may be significantly more effective than D2 at raising and maintaining overall vitamin D levels. So, look for a supplement with this form to help maintain vitamin D levels in the body.
- Ultraviolet (UV) lamp
- UV-B lamps may help increase vitamin D levels. UV lamps mimic the action of the sun and can be especially beneficial if the exposure to the sun is limited due to geography or time spent indoors.
- It is recommended that exposure be limited to no more than 15 minutes at a time.
- Take vitamin D with calcium to increase its absorption
- Because calcium aids in the absorption of vitamin D, it is best to take them together. Many vitamin D supplements already contain calcium, so read the labels carefully.
What are the signs and symptoms of low vitamin D?
9 most common signs and symptoms of low vitamin D
- Getting sick easily or often
- General fatigue
- Chronic pain (often in the bones)
- Mood changes
- Gut issues
- Wounds that don't heal
- Bones that break easily
- Hair loss
8 risk factors that put people at a higher risk of vitamin D deficiency
- Being older
- Having darker skin
- Being overweight
- Not eating dairy or being vegetarian
- Overly protecting the skin from the sun
- Not going outside often
- Having impaired kidneys
- Having digestive issues
If a person has any of these traits, they will probably need additional vitamin D to compensate for the risks.
How much vitamin D do I require?
A daily intake of 1,000 to 4,000 IU is usually considered acceptable to maintain healthy vitamin D levels. In other cases, people may require a substantially higher dose, particularly if their present levels are very low, or they have limited exposure to sunlight.
There has been a lot of discussion regarding how much vitamin D the body needs based on several variables.
- According to the National Academy of Medicine in the United States, 600 to 800 IU of vitamin D per day is sufficient for the majority of the population. Besides, a daily vitamin D intake of up to 4,000 IU is safe for most people, whereas far greater dosages may be required in some cases to temporarily raise blood levels.
- The body requires 1,500 to 2,000 IU per day according to the US Endocrine Society.
- Adults need 600 to 800 IU of vitamin D per day according to the reference daily intake.
Health Solutions From Our Sponsors
WebMD. Vitamin D Deficiency. https://www.webmd.com/diet/guide/vitamin-d-deficiency#1
Khan QJ, Fabian CJ. How I treat vitamin d deficiency. J Oncol Pract. 2010;6(2):97-101. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2835491/
Dawson-Hughes B. Patient education: Vitamin D deficiency (Beyond the Basics). UpToDate. https://www.uptodate.com/contents/vitamin-d-deficiency-beyond-the-basics
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