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Title : Some Effective Ways to Increase Your Vitamin D Levels
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Some Effective Ways to Increase Your Vitamin D Levels

Vitamin D is an essential nutrient that your body needs for many vital processes, including building and maintaining strong bones. Low vitamin D intake is considered a major public health concern across the globe. In fact, vitamin D deficiency is estimated to affect 13% of the world’s population.

What is vitamin D?

Vitamin D is a fat-soluble vitamin that primarily aids calcium absorption, promoting growth and mineralization of your bones. It’s also involved in various functions of your immune, digestive, circulatory, and nervous systems. Emerging research suggests that vitamin D may help prevent a variety of illnesses, such as depression, diabetes, cancer, and heart disease. However, vitamin D’s relationship to these conditions is still poorly understood. 

How much do you need? 
There is significant debate within the scientific community about how much vitamin D your body needs. While the U.S. National Academy of Medicine considers 600–800 IU of daily vitamin D to be sufficient for the majority of the population, the U.S. Endocrine Society recommends 1,500–2,000 IU per day. The Reference Daily Intake (RDI) is currently set at 600-800 IU of vitamin D for adults, based on the U.S. National Academy of Medicine’s recommendations. The optimal blood level of vitamin D is not concretely established but likely falls between 20 and 50 ng/ml. The U.S. National Academy of Medicine further suggests that a daily intake up to 4,000 IU of vitamin D per day is safe for most people, although much higher doses may be temporarily necessary in order to raise blood levels in some individuals. Although toxicity is rare, it is best to avoid long-term vitamin D doses in excess of 4,000 IU without supervision from a qualified healthcare professional. 

Here are 7 effective ways to increase your vitamin D levels.

Spend time in sunlight

Your skin can produce large quantities of vitamin D on its own when exposed to the sun’s UV-B rays. However, many factors affect this process.

Consume fatty fish and seafood

Fatty fish and seafood are among the foods highest in vitamin D, though exact vitamin content may vary depending on the type and source of the food in question. 

Eat more mushrooms

Much like humans, mushrooms produce vitamin D when exposed to UV light. Wild mushrooms — or commercially grown ones treated with UV light — have the greatest vitamin D levels. 

Include egg yolks in your diet

Free-range and pastured eggs are a great source of vitamin D, as chickens with access to sunlight produce more vitamin D in their eggs than those that remain indoors.

Eat fortified foods

Vitamin D is often added to food staples such as milk to increase intake of this nutrient.

Take a supplement

Vitamin D supplements vary in dosage. That said, the amount you need depends on your current vitamin D levels. Supplements are often needed if you don’t obtain enough vitamin D from food or sunlight. Having your vitamin D levels checked before supplementing is the best way to pick the appropriate dose.

Try a UV lamp

You can purchase lamps that emit UV-B radiation to stimulate vitamin D production. However, they can be expensive and dangerous if used for more than 15 minutes at a time.

The bottom line
Vitamin D is an essential nutrient that many people around the world don’t get enough of. That said, you can boost your vitamin D levels by getting more sun exposure, eating foods rich in vitamin D, and/or taking supplements. If you suspect you’re low in this essential nutrient, consult with a health professional to get your levels checked.

Words and picture above taken from an article by Ansley Hill RD LD

Read it in full with all related links here 

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Signs and Symptoms of Vitamin D Deficiency - more to read here 

Regular readers will know that a variety of articles, and recipe ideas, are within this blog. It is important to note, not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan

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