Boost Your Vitamin D for Better Health

Vitamin D is an essential component of maintaining overall health and wellness, yet its importance is often overlooked. Many people globally have suboptimal levels of this fat-soluble nutrient at some point, which can increase the risk of various health issues.¹

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

1. Sunlight

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

While many enjoy a day at the beach, it's important to remember that prolonged sun exposure isn't necessary to meet our vitamin D needs. It usually takes about half the time your skin begins to burn—this could be as little as 15 minutes for someone with very fair skin or a couple of hours for those with darker complexions.

Dr. Stephen Honig, director of the Osteoporosis Center for Joint Diseases, notes, "if you're aiming to get it from the sun, about 20 to 25 minutes of exposure is beneficial.”² When selecting a sunscreen, it's important to choose one with a sun protection factor (SPF) of 8 or higher, which can block UV rays. However, since sunscreen is often not applied thoroughly or re-applied frequently, some vitamin D synthesis can still occur.³

2. Food

Food is another effective way to ensure adequate intake of essential nutrients, including 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 Some authorities, such as the Swiss Federal Food Safety & Veterinary Office, recommend approximately 800 IU daily for adults over 65.⁴

Others, like Althea Zanecosky, a registered dietitian and nutrition educator, suggest even higher intakes, recommending "2,000 IU daily for those with low blood levels."⁵

Below is a list of foods that are 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 that can be stored in the body. It's always wise to consult with a healthcare provider before starting any new supplements, but supplements can help address nutritional deficiencies in your diet.

There are two primary types of vitamin D supplements:⁶

• Vitamin D2: derived from irradiated plant life, found in mushrooms and most fortified dairy products
• Vitamin D3: typically produced by your body when exposed to sunlight

Research indicates that vitamin D3 is twice as effective as vitamin D2 in raising the body’s vitamin D levels. The Department of Nutritional Sciences at the University of Surrey reports that individuals who consume more D3, whether through diet or supplements, are more likely to achieve optimal vitamin D levels compared to those consuming D2 from sources like mushrooms, fortified bread, or supplements containing D2.⁷

For additional information on Vitamin D, explore Say Hello to the Sunshine Vitamin: Top Foods High in Vitamin D and learn about vital 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 pleasure and nourishment in food. Her philosophy is that you should care for your body because it’s the only permanent home you have, which inspired her 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