When the days get shorter and colder, some people struggle to get enough vitamin D.
This vital nutrient plays a key role in bone strength, immunity, and energy. Here are some actionable tips to help you maintain healthy levels.
Use sunlight as your natural source
Sunlight is the most effective way for your body to produce vitamin D. Even a few minutes outdoors can give your system a boost.
Pay attention to skin tone
People with darker skin need more sun exposure to make the same amount of vitamin D compared to lighter skin tones due to higher melanin levels.
Also read: This Is Why You Wake Up in the Middle of the Night
Factor in your age
As you grow older, your body becomes less efficient at producing and metabolizing vitamin D through the skin, making dietary sources even more important.
Consider your geography
Living closer to the equator means year-round sun exposure, but in northern regions, winter sunlight may not be strong enough for sufficient vitamin D production.
Balance sunscreen use
While sunscreen is essential for skin protection, it can reduce vitamin D synthesis. A few minutes of unprotected sun exposure may be beneficial.
Eat fatty fish
Fish like salmon, mackerel, and tuna are among the richest natural sources of vitamin D and can provide a large part of your daily needs.
Also read: How to Lower Your Blood Pressure After 60 – No Pills Needed
Add shellfish to your meals
Oysters, shrimp, sardines, and anchovies also deliver vitamin D while offering additional minerals like zinc and iron.
Include mushrooms in your diet
Mushrooms are the only plant-based food that naturally contains vitamin D.
Choose UV-treated mushrooms
UV-exposed mushrooms have higher vitamin D content and can meet your weekly requirements when eaten regularly.
Don’t skip egg yolks
Eggs are an easy, versatile food that contributes modest amounts of vitamin D as part of a balanced diet.
Also read: Cheap Supplement Could Cut Your Risk of Dying From Heart Disease by 27 percent
Look for fortified foods
Because few foods naturally contain vitamin D, many products such as milk, plant-based alternatives, cereals, and yogurt are fortified.
Check the label
Always read the ingredients list to see if a product is fortified with vitamin D, as this varies by country and brand.
Consider supplements
For many people, especially in winter, a vitamin D supplement is the most reliable way to reach the recommended daily intake.
Understand D2 vs. D3
Vitamin D3 (from animal sources) is more effective at raising blood levels than D2 (from plants), making it the preferred option.
Also read: How to Add Protein-Packed Greek Yogurt to Every Meal of the Day
Choose tested products
Since supplements are not always strictly regulated, look for brands that are third-party tested for purity and potency.
Stick to the right dosage
Most healthy adults need 1,500–2,000 IU per day, but the exact amount should be guided by blood test results and medical advice.
Adjust for special needs
If your levels are very low or you rarely get sunlight, you may require higher doses under medical supervision.
Explore vegan options
Plant-derived D2 supplements are vegan-friendly, while specialty vegan D3 made from lichen is also available.
Also read: Taking too many vitamins? Here’s what really happens to your body
Try a UV lamp with caution
UV lamps mimic the sun and can stimulate vitamin D production, but they must be used carefully to avoid skin damage.
Consult a healthcare professional
Before starting supplements or using UV lamps, get your vitamin D levels tested and discuss the best approach with your doctor.
Artiklen er baseret på informationer fra Healthline.com.