Ways to take adequate vitamin D naturally

1. Get some sun exposure
Vitamin D is often referred to as the “sunshine vitamin” because our skin naturally produces it when exposed to sunlight. Spending short periods of time in the sun during the hours when UV rays are not at their strongest (before 10 am and after 4 pm) can help increase your vitamin D levels. Aim for 15-20 minutes of sun exposure on your arms, legs, or face a few times a week. Remember to always wear sunscreen to protect your skin.

2. Eat vitamin D-rich foods
Certain foods are naturally rich in vitamin D and can help boost your levels. These include fatty fish like salmon, tuna, sardines, and mackerel, as well as egg yolks, cheese, and beef liver. Some dairy products and cereal products are also fortified with vitamin D.

3. Try mushrooms
Mushrooms are unique in that they are one of the few plant sources of vitamin D. Exposure to sunlight can boost the vitamin D content in mushrooms, making them a good natural source. You can also find mushrooms that have been exposed to UV light, which will increase their vitamin D levels.

4. Add vitamin D-rich supplements
Supplements are a convenient way to make sure you are getting enough vitamin D. Look for a high-quality supplement that contains cholecalciferol (vitamin D3), as this form is more easily absorbed by the body. Always consult with a healthcare professional before starting any new supplement regimen.

5. Consume vitamin D-fortified foods
Many foods, such as milk, orange juice, and breakfast cereals, are fortified with vitamin D. Check the label for the amount of vitamin D in each serving, and choose products that contain at least 600 IU (International Units) per day. Keep in mind that these fortified foods may also contain added sugars and other ingredients, so it’s important to read the labels carefully and choose healthier options.

6. Eat a balanced diet
A healthy, balanced diet can provide you with many of the essential vitamins and minerals you need, including vitamin D. Eating a variety of fruits, vegetables, whole grains, and lean proteins can help keep your body nourished and support the production of vitamin D.

7. Consider your risk factors
Some people may have a higher risk of vitamin D deficiency, such as those with darker skin, older adults, people with limited sun exposure, or those with certain medical conditions. If you fall into one of these categories, you may need to take extra steps to ensure you are getting enough vitamin D naturally. Consult with a healthcare professional to determine the best course of action for you.