Vitamin D is an essential nutrient your body needs to function properly and build strong bones. However, low levels are common. You might know you need sunshine to increase vitamin D, but there are other ways.
Here are five more ways to increase your vitamin D.
1. Seafood
Seafood and fatty fish like salmon are full of vitamin D. One 3-ounce serving of cooked salmon can provide 450 IU of vitamin D and other benefits like a healthy source of protein. That is more than half the recommended intake. Other seafood like tuna, shrimp and oysters are rich in omega-3 fatty acids and help add vitamin D to your diet.
2. Fortified Foods
Milk, cereal and orange juice are fortified with vitamin D. Check product labels to see if they have vitamin D and be mindful of additives and sugar. Too many of these ingredients can harm your health. The availability of vitamin D-fortified foods can vary depending on the country. The added amount may differ based on brand and food type as well. Double-check the ingredient list before you pick up a new item to ensure it is fortified.
3. Mushrooms
Mushrooms are the only plant-based source of vitamin D. They produce it when exposed to ultraviolet light, like people. Sometimes the way mushrooms are grown limits the amount of sunlight they’re exposed to. Check the packaging to ensure they grew in light or were enriched with vitamin D.
4. Supplements
Vitamin D supplements are another great option to consider. They are available in many forms, like capsules or tablets. People who have difficulty swallowing them can take them as gummies. Talk to your doctor before starting any supplements to ensure they’re right for you.
5. UV Lamps
Another way to get vitamin D is through UV lamps. They are an artificial source of ultraviolet light that helps your body produce vitamin D. UV-B radiation from the lamp mimics the action of the sun. However, overexposure can be harmful and damage your skin. It is best to use them in moderation.
6. Egg Yolks
When breakfast rolls around, reach for eggs for a delicious source of vitamin D. Ensure they come from free-range chickens and are pasteurized. Poultry kept outdoors has more access to sunlight, helping them produce more vitamin D in their eggs than those that stay inside.
What Is the Recommended Amount?
Typically, you won’t need to get tested for vitamin D levels. However, testing is medically necessary if you’re deficient so you can compare your results each time. Certain conditions like metabolic bone disorders, significant digestive disease, endocrine issues or abnormal calcium levels may require monitoring.
There is an ongoing debate about how much vitamin D your body needs. Research suggests 600-2,000 IU daily, although no set dosage exists. The optimal blood level of vitamin D is 20 and 50 ng/ml. You may need more depending on your health.
Get Your Vitamin D
Sunlight is ideal for getting vitamin D but is not the only way. It is important to get enough and avoid a deficiency. Try implementing these lifestyle changes to make a difference.
