Boost Your Vitamin D for Better Health

Vitamin D is crucial for maintaining overall health and wellness, yet its importance is often underestimated. Many people globally have experienced suboptimal levels of this fat-soluble nutrient at some point, which can lead to an increased risk of various health issues.¹

Considering these facts, here are three time-tested methods to boost your body's vitamin D levels:

1. Sunlight

The most natural way to obtain vitamin D is through sun exposure on your skin, the body's largest organ. However, the amount of vitamin D you absorb from the sun can vary significantly based on factors such as the time of day, your skin pigmentation, your geographical location, and whether you have applied sunscreen.

While many enjoy spending extensive periods at the beach, it’s not always necessary for vitamin D synthesis. This can occur in much shorter durations, typically about half the time it takes for your skin to start burning. For very fair-skinned individuals, it could be as short as 15 minutes, while those with darker skin tones might need a couple of hours.

Dr. Stephen Honig, director of the Osteoporosis Center for Joint Diseases, notes, "To obtain it from the sun, about 20 to 25 minutes of exposure can be beneficial.”² When selecting a sunscreen, products with a sun protection factor (SPF) of 8 or higher can block UV rays. However, many people do not apply enough sunscreen, fail to cover all exposed skin, or do not reapply it regularly, which might still allow for some vitamin D synthesis even with sunscreen.³

2. Food

Diet is another effective way to ensure you’re getting sufficient vitamin D. The Recommended Dietary Allowance for vitamin D is 600 IU (international units) per day for individuals from one year to 70 years old.³ However, some sources recommend higher amounts, such as a suggestion from the Swiss Federal Food Safety & Veterinary Office for adults over 65 to aim for about 800 IU daily.⁴

Althea Zanecosky, a registered dietitian and former spokesperson for the Academy of Nutrition and Dietetics, advises, “many physicians now recommend 2,000 IU daily for those with low blood levels."⁵

Here is a list of foods known to be good sources of vitamin D:²

• Rainbow trout (645 IU per serving)
• Cooked salmon (570 IU per serving)
• Canned light tuna (50 IU per 4 oz)
• Fortified cow's milk (100 IU per 8 oz)
• Yogurt (80 IU per 6 oz)
• Fortified orange juice (100 IU per 8 oz)
• Beef liver (50 IU per 3.5 oz)
• Eggs (40 IU per egg)
• Cod liver oil (1,300 IU per tablespoon)

3. Supplements

Vitamin D is a fat-soluble nutrient, which means it can be stored in the body and is not as easily excreted as water-soluble vitamins. It's wise to consult a doctor before adding any new supplements to your regimen, but supplements can help address any nutritional deficiencies in your diet.

The precursor to vitamin D is found in both plant and animal products, but there are two primary forms of supplementary vitamin D:⁶

• Vitamin D2: made by irradiating plant life (e.g., found in mushrooms and most fortified dairy products)
• Vitamin D3: typically synthesized by your body upon exposure to sunlight

Research indicates that vitamin D3 is twice as effective as vitamin D2 in raising the body's vitamin D levels. According to the Department of Nutritional Sciences at the University of Surrey, individuals aiming to increase their D3 intake through consuming fish, eggs, or supplements are twice as likely to enhance their vitamin D status compared to those relying solely on vitamin D2 from mushrooms, fortified bread, or D2 supplements.⁷

For more on Vitamin D, explore Say Hello to the Sunshine Vitamin: Top Foods High in Vitamin D and discover essential alphabet vitamins for everyday wellness in Amazing Alphabet Vitamins: The Six Vitamins You Need to Know.

About Lindsey Toth, MS, RD

Lindsey is a nationally recognized registered dietitian and nutritionist with a soft spot for ice cream. She empowers people to take charge of their health by finding the balance between the pleasure and nourishment in food. Her philosophy is that you should take care of your body because it’s the only permanent home you have. It’s what inspired her to pursue a career in nutrition.

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

Sources

1. Suboptimal Vitamin D Status. National Library of Medicine. Read source

2. What Are Good Sources of Vitamin D? Health. Read source

3. Update in Vitamin D. National Library of Medicine. Read source

4. Daily Vitamin D Supplement. Asia Food Journal. Read source

5. 15 Healthy Foods that are High in Vitamin D. Prevention. Read source

6. Vitamin D3 vs. D2 What's the Difference? Global Healing. Read source

7. Vitamin D Research. University of Surrey. Read source