How to Increase Your Vitamin D the Natural Way
Do you know you can increase your intake of Vitamin D, also called sunshine vitamin, through various food sources? Read to learn about it.
Table of Contents
Everyone looks for a diet that provides various vitamins because vitamins are essential for one’s life. Minerals and vitamins support several bodily processes, including the building of strong bones, the ability to fight infection, the healing of wounds, and hormone regulation.
Consuming abundant fruits, vegetables, whole grains and cereals, lean meats, and reduced-fat dairy products will give your body the proper amount and balance of vitamins and minerals.
Surprisingly, however, the sun does provide one vitamin. It is vitamin D, commonly known as the “sunshine vitamin.” This is because exposure to sunshine causes your skin to produce vitamin D.
So, are you curious about vitamin D and where you can get it?
Continue reading to learn about the advantages of vitamin D, the effects of low vitamin D consumption on the body, and strategies for increasing vitamin D intake.
What Is Vitamin D?
As a fat-soluble vitamin, vitamin D mainly facilitates the absorption of calcium, which in turn promotes the development and mineralization of bones. Additionally, it plays several roles in the immunological, digestive, circulatory, and neurological systems[1].
You can find this vital vitamin as a dietary supplement, added to some meals, and naturally occurring in just a handful of foods. Additionally, it helps develop internally when sunlight’s ultraviolet (UV) rays impact the skin and initiate vitamin D production.
You can read more – What is Vitamin D and recommended dosage
Vitamin D Sources
#1 Sunlight for Vitamin D
Since sunshine is one of the finest sources of vitamin D, it’s common to refer to vit D as “the sunshine vitamin”.
UV radiation from the sunshine can cause the skin to create calciferol, another name for vit D. When the skin’s vitamin D receptor cells are exposed to UVB rays, they convert cholesterol, which initiates the production of vitamin D3[2].
Best Time To Get Sunlight
Studies show that the time of day and geographic location significantly impact the synthesis of vitamin D. Most people can obtain enough vitamin D from the sun between late March or early April and the end of September[3].
In the summertime, when the UV index is three or higher, people may generally maintain acceptable levels by going outside for a few minutes each day.
People might consider going outside throughout the day with some exposed skin during late fall and winter when the UV index is lower[4].
Sunlight (preferably the morning sunlight) is one of the best sources of vitamin D, and exposure to the sun for 10-15 minutes can help contribute to your daily vit D requirement.
However, an excessive amount of sun exposure raises the risk of sunburn, skin cancer, and eye impairment.
#2 Mushrooms for Vitamin D
Sunlight exposure allows our bodies to produce vitamin D3, but did you know that mushrooms also possess this ability? Mushrooms are the most significant vegetarian source of vitamin D [5].
Mushrooms may produce vitamins D2 and D4 when they get enough sunshine [6].
Shiitake mushrooms can also produce D2, D3, and D4[7]. Mushrooms generate vitamin D2, whereas humans create vitamin D3. Both of these vitamin types can increase blood levels of vit D; however, research indicates that D3 may do so more quickly and effectively than D2 [8].
Wild mushrooms typically contain higher vit D content than conventionally cultivated varieties because of their exposure to sunshine.
However, mushrooms that have been UV-treated are also available. To avoid contact with toxic types, you should always be careful when selecting wild mushrooms or buying them from a reliable source, such as a grocery shop or farmers market.
Here’s an overview of the Vitamin D2 content in various types of mushrooms (per 100 grams)[9]: –
| Types of Mushroom (100g) | Vitamin D2 |
| Oyster mushroom (dried) | 109 µg |
| Shiitake Mushroom(fresh) | 36.40 µg |
| Chicken mushroom (fresh) | 27.58 µg |
| Button mushroom (fresh) | 20.54 µg |
#3 Fortified Foods for Vitamin D
Vitamin D is routinely added to staple meals through fortification since not many foods naturally contain large amounts of this mineral.
However, remember that the quantity added to food may vary depending on the brand and variety. Typical fortified items include the following[10]:
- Cow milk
- Plant-based milk alternatives like soy, almond, and hemp
- Orange juice
- Ready-to-eat breakfast cereals
- Some varieties of yoghurt
- Tofu
Review the ingredients list if you’re unsure if a food is fortified with vitamin D.
#4 UV Lamp for Vitamin D
Although these lamps can be expensive, UV-B lamps may also raise vit D levels. When exposed to UV-B rays from the sun, your skin may create vitamin D on its own. UV lamps are beneficial if your exposure to sunlight is restricted because of your location or time spent indoors.
They replicate the effects of the sun. Although UV light is used in therapeutics to treat various skin issues, it has only recently been touted to raise vitamin D levels [11].
With these gadgets, safety is crucial since excessive exposure might burn your skin. Please consult your healthcare practitioner before using it as a source of vit D.
#5 Fatty Fish for Vitamin D
According to IFCT, Hilsa fish has 4.96 µg of Vitamin D3 per 100 g, while 100g of sardine has 3.51 µg. Despite being a popular seafood, salmon only contains a relatively small quantity of vitamin D3 (0.86µg)[12].
However, according to the USDA Food Composition Database, one 100-gram portion of farmed Atlantic salmon has 441 IU of vit D, or 66% of the Daily Value[13].
The amount of vitamin D in salmon varies significantly depending on whether it is wild or farmed. Wild-caught salmon tend to have higher vitamin D content. The location and season of the salmon’s catch will affect its vit D content.
#6 Egg Yolks For Vitamin D
Another excellent source is whole eggs, which are also incredibly nutrient-dense. The white of an egg contains most of its protein, whereas the yolk contains most of its fat, vitamins, and minerals [14]. A 100-gram serving of egg yolk contains 3.25 µg of Vitamin D3[15].
Several variables influence the amount of vitamin D in egg yolks. The egg’s vit D will rise due to the chicken’s sun exposure, the vitamin D in the chicken feed, and the exposure of the liquid yolk to UV radiation.
Chickens grown on pasture and allowed to walk outside in the sunshine yield eggs with levels three to four times higher when fed the same diet.
You may quickly fulfil your daily requirements by selecting eggs from hens grown outdoors or labelled as having a high vitamin D level.
Maintaining A Well-Balanced Diet
Consuming a nutritious, well-balanced diet may make you feel your best and is essential to sustaining excellent health.
Obtaining the recommended daily intake of vit D requires eating a diverse range of foods in appropriate amounts and ideal proportions.
Types of Vitamin D
Vitamin D2 (ergocalciferol) and Vitamin D3 (cholecalciferol) are the two forms of vitamin D found in food [16].
To put it simply, consider D2 to be the form that is present in fungus, including edible mushrooms and certain dietary supplements, and consider D3 to be primarily present in animal or algae sources (as well as some nutritional supplements).
| Type of Vitamin D | Source | Examples |
| Vitamin D2 (Ergocalciferol) | Found in specially treated mushrooms and foods made with them | – UV-exposed mushrooms |
| – Products made with “Vitamin D2 Mushroom Powder” | ||
| – Foods containing baker’s yeast exposed to UV light | ||
| – Supplements containing Vitamin D2 from mushroom powder | ||
| Vitamin D3 (Cholecalciferol) | Found in animal products and certain algae/lichen | – Oily fish and fish oils |
| – Certain liver types | ||
| – Egg yolks | ||
| – Supplements and fortified foods |
Role of Vitamin D
Vitamin D plays a vital role in your body. It is essential for the following reasons [17]:
1. Immune Health
It fortifies defences against illness. The immune system’s maintenance and enhancement are one of the most significant advantages of vitamin D.
It promotes a healthy response against infectious pathogens, including bacteria, viruses, and fungi. This vital vitamin helps fight illnesses like the common cold, influenza, and other diseases.
2. Improving Brain Functions
Researchers have linked vitamin D to several critical bodily processes, including brain function. Vitamin D receptors are present in various places in the brain and spinal cord [18].
Vitamin D helps you by assisting in nerve development and repair, neurotransmitter production, and activation and deactivation.
3. Bone Health
Strong bones and muscles require vitamin D. Our bodies cannot properly absorb calcium without vitamin D, which is necessary for strong bones.
Vitamin D Dosage
Individuals can use international units (IU) or micrograms (mcg) to quantify their vitamin D consumption. For vit D, 40 IU is equivalent to one mcg.
The suggested daily intake of Vitamin D is as follows [19] [20] [21]:
| Age | Recommended daily intake |
| Infants(0-12months) | 400 IU (10mcg) |
| Children(1-9yrs) | 600 IU (15mcg) |
| Adolescents (10-18 yrs) | 600 IU(15mcg) |
| Adult Man | 600 IU(15mcg) |
| Adults women | 600 IU (15mcg) |
| Pregnant or lactating women | 600 IU (15mcg) |
But the precise quantity of vit D you need to consume through food or supplements varies based on several variables, including:
- Age
- Gender
- Physical activity
- Physiological functions
- Weight
Remember the Whole
Many individuals worldwide do not obtain enough of the vital mineral vitamin D. Nevertheless, increasing your sun exposure, eating foods high in vitamin D, and/or taking supplements can all help you raise your vit D levels.
See a healthcare provider to have your levels of this vital vitamin checked if you think you may be deficient.
Reach out to our certified nutritionist for a 45-minute consultation and get a customised nutrition plan to boost your vitamin D intake created just for you.
Frequently Asked Questions
1. How can I increase my vit D intake?
Your bones may become fragile and mushy if you don’t get enough vit D. The strategies to raise your intake are as follows:
– Consume fish and fortified food items (milk, cereals, and orange juice).
– Get your daily dose of vit D from moderate sun exposure.
– Include mushrooms as a part of your daily balanced diet.
– Ensure a balanced diet to meet your vit D requirement.
2. What signs indicate a deficiency in vitamin D?
A vitamin D deficiency can cause the following symptoms:
– Tired
– Not getting enough sleep
– Ache or pain in the bones
– Feeling of depression
– Hair thinning
– Weakened muscles and muscle cramps
– Appetite loss
– Falling ill more frequently and decreased immunity
– Pale skin
See your primary care physician if these symptoms seem familiar to you.
3. Which beverage is highest in vitamin D?
You can consume fortified beverages such as orange juice, soy milk, and cow’s milk. Examine the nutritional label since the only foods or fruits high in vitamin D have been fortified with the vitamin.
4. Does the morning sun provide enough vit D?
The most natural way to get vit D is to spend ten to fifteen minutes in the early morning sun when the sun’s UVB rays are strongest. You might go outside with your upper and lower limbs bare on your balcony, terrace, garden, local park, or elsewhere.
