How To Get More Vitamin D in Your Life

Think of vitamin D as liquid sunshine that helps to strengthen your skeleton. Just as plants need sunshine to thrive, we humans need sun to trigger our bodies to produce vitamin D. But don't worry: You don't need to (and shouldn't!) bake in the sun all day to get your fix. There are several other ways to get more vitamin D in your life.

What's So Important About Vitamin D?

Vitamin D, also known as calciferol, is a fat-soluble vitamin. This means it needs fat to dissolve and be absorbed into the body, and it is stored in your body's fat tissues and liver.

Without vitamin D, your body can't absorb calcium, which it needs to build bone. Aside from supporting, strengthening and protecting bones, teeth and muscles, vitamin D may help support the immune system and may help protect against diseases like diabetes, heart disease, and some cancers and autoimmune disorders.

How Much "D" Do You Need?

Globally, about 1 billion people are deficient in vitamin D. Most Americans receive less than the recommended amount from their diets and lifestyle. The recommended dietary allowances for vitamin D for males and females are listed below:

• Up to 1 year old: 10 mcg (400 IU)
• Between 1 and 70: 15 mcg (600 IU)
• Older than 70: 20 mcg (800 IU)

Certain groups have a higher risk of Vitamin D deficiency and should take care to get regular health check-ups and periodic vitamin D screenings. These include:

• Individuals older than 65 years of age
• Infants, especially those who are only breastfed
• Individuals who are obese (those with a high proportion of body fat may need higher amounts of vitamin D to maintain optimal levels)
• People with chronic diseases, darker skin tones, weight loss surgery, taking certain medications, etc.

3 Ways to Satisfy Your Need for Vitamin D

1. Moderate Sunshine

Vitamin D is unique in that it can be made in your body from sunlight, which is why it's sometimes referred to as the "sunshine vitamin." But although this is a natural source of the vitamin, it's not a reliable source for everyone.

To get more vitamin D from sunlight, aim for moderate exposure to sunlight (about 10 to 30 minutes) three times a week. This may differ depending on your complexion and skin sensitivity. If you live in an area that is far from the equator, work indoors during prime sunlight hours or sleep during the day after working at night, you can use indoor UV lamps and bulbs as an alternative option, as they can mimic the vitamin D creation triggered by sunlight. Use these with caution and only under professional guidance to avoid overexposure.

Remember: Any time you plan to spend long hours outdoors, do take precautions to avoid sunburns by wearing sunscreen and protective clothing. The key here is moderation.

2. Dietary Sources

Another thing that makes vitamin D unique is that it is found in very few foods. Still, some foods provide natural sources of vitamin D, including fatty fish like salmon, mackerel and sardines; egg yolks; and some types of mushrooms. You can also increase vitamin D in your diet by consuming orange juice, different kinds of milks and many cereals that are often fortified with the vitamin.

3. Vitamin Supplements*

Taking supplements is among the most effective ways to increase vitamin D, and for many people, this is a necessary step to reach optimal levels. There are two types of vitamin D: D2 (ergocalciferol) and D3 (cholecalciferol). Your skin makes D3 when it's exposed to the sun. Although your body recognizes both types, D3 is more effective at raising vitamin D blood levels. If you choose to supplement, make sure you take vitamin D3 and purchase only from a reputable brand. Always consult with a healthcare professional before starting new supplements and to receive guidance on the right dosage.

Staying Happy and Healthy With Vitamin D

The importance of vitamin D is becoming better understood, prompting an increased awareness of this vitamin's essential role in ensuring overall health. A combination of sunlight exposure, food choice and supplements can ensure you get enough vitamin D to help support your body. It's important to find a balance of sources, taking into consideration your geographic location, schedule and lifestyle. Regardless of your source of vitamin D, it's key to maintain a healthy weight through a balanced diet and exercise to support vitamin D metabolism. Professional guidance and regular monitoring can help keep your levels consistent; a healthcare provider can recommend adjustments to your sun exposure, supplementation and diet if necessary.