Sunburns are uncomfortable and can lead to skin cancer, but the sun is a valuable natural source of vitamin D. One method is to use QSun to track personal vitamin D intake from the sun, vitamin D rich food, and supplements. QSun aides your lifestyle choices by keeping track and logging your vitamin D intake to meet healthy vitamin D levels for the day.
Instant weather updates. Easier than looking outside. There is a way to find out how much sun is enough based on your skin type. Get More Info. Sources: Bikle, D. Vitamin D Metabolism and Function in the Skin. Mol Cell Endocrinol, : 80— Retrieved June 14, Terushkin, V.
Munch on mushrooms for a vegan option. Mushrooms that are exposed to a lot of UV rays contain vitamin D2. However, the amount of vitamin D in mushrooms can vary greatly depending on how they were grown. Look for these mushrooms at a health store or online.
Overview of Vitamin D - Dietary Reference Intakes for Calcium and Vitamin D - NCBI Bookshelf
Add fortified foods to your diet for an easy way to boost your vitamin D intake. Some processed and pasteurized foods have vitamins added to them, including vitamin D. These foods are typically dietary staples, so they're easy to incorporate into your diet.
National Institutes of Health Go to source For example, milk, yogurt, orange juice, margarine, bread, and breakfast cereal are often fortified with added vitamins, including vitamin D. Eating a serving or 2 of fortified food can help you meet your daily needs. Take a vitamin D supplement if your doctor advises it. For better vitamin absorption, pick a supplement that also contains calcium. Take your supplement as directed on the bottle.
These supplements are derived from seafood, and they typically absorb better than vitamin D2. Vitamin D2 supplements are great for vegetarians and vegans, since they are made from mold rather than animal products.
National Institutes of Health Go to source. Method 2 of 2. Limit your caffeine intake. Cutting caffeine out of your diet may help your body absorb more vitamin D, so cut out regular coffee, energy drinks, caffeinated tea, caffeinated soda, and chocolate.
Additionally, avoid energy pills and headache medications that contain caffeine. National Institutes of Health Go to source If you enjoy the taste of coffee, switch to decaf so you can still enjoy your morning cup of joe.
Similarly, many teas are naturally caffeine free. Exercise at least 30 minutes a day to help your body process vitamin D. Being active may help your body use vitamin D better, which results in higher levels of the vitamin in your system.
How to get vitamin D from sunlight - NHS
Do 30 minutes cardio every day, such as going for a brisk walk, running, swimming, or doing aerobics. This may help your body absorb more vitamin D. Take vitamin D with calcium to increase its absorption.
Many vitamin D supplements already contain calcium, so be sure to read the labels. Additionally, fatty fish, dairy products, and cheese all contain moderate levels of calcium. Although eggs contain some calcium, it's a very small amount. A fat-soluble vitamin is absorbed along with fats, so your body will make better use of the vitamin if you eat it with fat. Fortunately, fat-soluble vitamins remain in your body longer because they're stored in fatty tissues. To help it absorb, take your vitamin D with a meal that contains at least 11 grams of healthy fats.
Include your email address to get a message when this question is answered. They can confirm if your levels are low and recommend the best way for you to raise them.
Helpful 0 Not Helpful 0. Before you start taking vitamin D supplements, you need to get a blood test to make sure you have a vitamin D deficiency. Taking too much vitamin D can be toxic. Helpful 1 Not Helpful 0. Related wikiHows How to. How to. More References 5. About This Article. Medically reviewed by. Co-authors: 4. Updated: May 26, Categories: Vitamin D. Thanks to all authors for creating a page that has been read 10, times.