Vitamin D is an essential nutrient that your body needs for many vital processes, including building and maintaining strong bones [2]. It is also linked to a variety of illnesses, such as depression, diabetes, cancer, and heart disease [2]. Unfortunately, many people don’t get enough vitamin D from the sun [3]. This article will discuss the best ways to get vitamin D when you can’t be in the sun [1].

How to Safely Get Vitamin D From The Sun

The sun is by far the best way to boost vitamin D levels, as very few foods contain significant amounts [1]. When your skin is exposed to sunlight, it makes vitamin D from cholesterol [1]. However, it is important to note that sun exposure carries some risks, such as skin cancer and premature aging [4]. Therefore, it is important to take precautions when spending time in the sun [1].

The best time to get vitamin D from the sun is during the midday hours, when the sun is at its highest [1]. Research suggests that the body is most efficient at making vitamin D at noon [1]. However, it is important to note that people who work next to sunny windows are still prone to vitamin D deficiency [1].

Expose More Skin to Make More Vitamin D

To get the most vitamin D from the sun, it is important to expose more skin [1]. The more skin you expose to the sun, the more vitamin D your body will make [1]. However, it is important to note that you should never overexpose your skin to the sun. Overexposure can cause sunburn and other skin damage [4].

How to Get Vitamin D: 7 Effective Ways

Sun exposure is not the only way to get enough vitamin D [4]. There are several other ways to get this important nutrient. Here are seven effective ways to get vitamin D: [2].

1. Take a Supplement

For many people, taking a vitamin D supplement may be the best way to ensure adequate intake [2]. Vitamin D supplements come in two forms: vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol) [2]. Both forms of this vitamin can raise circulating vitamin D levels, though research suggests that D3 may raise levels more effectively and efficiently than D2 [2].

2. Eat More Mushrooms

Mushrooms are the only vegetarian source of vitamin D [2]. Like humans, mushrooms can make their own vitamin D upon exposure to UV light [2]. Therefore, eating mushrooms is a great way to get vitamin D if you don’t eat animal products [2].

3. Eat Vitamin D-Rich Foods

Certain foods are naturally rich in vitamin D, including fatty fish, fish liver oils, beef liver, and egg yolks [3]. You can also get vitamin D from fortified foods, such as milk, orange juice, and cereal [5].

4. Take Vitamin D With Magnesium

Combining vitamin D with magnesium may also help to increase absorption [3]. Magnesium is a mineral that helps your body to absorb and use vitamin D [3]. Therefore, taking a magnesium supplement or eating magnesium-rich foods may help to increase your vitamin D absorption [5].

5. Get Your Vitamin D Levels Checked

Having your vitamin D levels checked before supplementing is the best way to pick the appropriate dose [2]. The main way to tell if you have a vitamin D deficiency is through a blood test from your healthcare provider [3].

6. Get Vitamin D From Whole Foods

Because most whole foods don’t contain much vitamin D without the help of fortification, many people take in vitamin D primarily through sun exposure [3]. However, it is important to note that some people have a more difficult time absorbing vitamin D than others, and some medical conditions can make it difficult to absorb Vitamin D from food [5].

7. Take Vitamin D With Fatty Foods

Fatty foods can help your body to absorb vitamin D more effectively [2]. Therefore, it is a good idea to eat vitamin D-rich foods alongside fatty or magnesium-rich foods [5].

Conclusion

Vitamin D is an essential nutrient that your body needs for many vital processes, including building and maintaining strong bones [2]. Sun exposure is by far the best way to boost vitamin D levels, particularly because very few foods contain significant amounts [1]. However, it is important to take precautions when spending time in the sun [1]. Additionally, there are several other ways to get vitamin D, including taking a supplement, eating vitamin D-rich foods, and taking vitamin D with magnesium or fatty foods [5]. If you think you may be at risk for vitamin D deficiency, it is a good idea to talk to your healthcare provider about the best way to get the vitamin D you need.

References:-

1. https://www.healthline.com/nutrition/vitamin-d-from-sun
2. https://www.healthline.com/nutrition/how-to-increase-vitamin-d
3. https://www.verywellhealth.com/foods-rich-in-vitamin-d-8348470
4. https://my.clevelandclinic.org/health/diseases/15050-vitamin-d-vitamin-d-deficiency
5. https://www.businessinsider.com/guides/health/conditions-symptoms/vitamin-d-absorption