{"id":9181,"date":"2024-09-14T14:28:12","date_gmt":"2024-09-14T14:28:12","guid":{"rendered":"https:\/\/happytummy.aashirvaad.com\/en\/?p=9181"},"modified":"2024-09-14T16:21:50","modified_gmt":"2024-09-14T16:21:50","slug":"how-to-increase-your-vitamin-d-the-natural-way","status":"publish","type":"post","link":"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/how-to-increase-your-vitamin-d-the-natural-way\/","title":{"rendered":"How to Increase Your Vitamin D the Natural Way"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_80 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-69e748652be7a\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"ez-toc-cssicon\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #4d948b;color:#4d948b\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #4d948b;color:#4d948b\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/label><input type=\"checkbox\"  id=\"ez-toc-cssicon-toggle-item-69e748652be7a\" checked aria-label=\"Toggle\" \/><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/how-to-increase-your-vitamin-d-the-natural-way\/#What_Is_Vitamin_D\" >What Is Vitamin D?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/how-to-increase-your-vitamin-d-the-natural-way\/#Vitamin_D_Sources\" >Vitamin D Sources<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/how-to-increase-your-vitamin-d-the-natural-way\/#1_Sunlight_for_Vitamin_D\" >#1 Sunlight for Vitamin D<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/how-to-increase-your-vitamin-d-the-natural-way\/#2_Mushrooms_for_Vitamin_D\" >#2 Mushrooms for Vitamin D<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/how-to-increase-your-vitamin-d-the-natural-way\/#3_Fortified_Foods_for_Vitamin_D\" >#3 Fortified Foods for Vitamin D<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/how-to-increase-your-vitamin-d-the-natural-way\/#4_UV_Lamp_for_Vitamin_D\" >#4 UV Lamp for Vitamin D<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/how-to-increase-your-vitamin-d-the-natural-way\/#5_Fatty_Fish_for_Vitamin_D\" >#5 Fatty Fish for Vitamin D<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/how-to-increase-your-vitamin-d-the-natural-way\/#6_Egg_Yolks_For_Vitamin_D\" >#6 Egg Yolks For Vitamin D<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/how-to-increase-your-vitamin-d-the-natural-way\/#Maintaining_A_Well-Balanced_Diet\" >Maintaining A Well-Balanced Diet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/how-to-increase-your-vitamin-d-the-natural-way\/#Types_of_Vitamin_D\" >Types of Vitamin D<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/how-to-increase-your-vitamin-d-the-natural-way\/#Role_of_Vitamin_D\" >Role of Vitamin D<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/how-to-increase-your-vitamin-d-the-natural-way\/#1_Immune_Health\" >1. Immune Health<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/how-to-increase-your-vitamin-d-the-natural-way\/#2_Improving_Brain_Functions\" >2. Improving Brain Functions<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/how-to-increase-your-vitamin-d-the-natural-way\/#3_Bone_Health\" >3. Bone Health<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/how-to-increase-your-vitamin-d-the-natural-way\/#Vitamin_D_Dosage\" >Vitamin D Dosage<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/how-to-increase-your-vitamin-d-the-natural-way\/#Remember_the_Whole\" >Remember the Whole<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/how-to-increase-your-vitamin-d-the-natural-way\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Everyone looks for a diet that provides various vitamins because vitamins are essential for one&#8217;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.<\/p>\n\n\n\n<p>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.<\/p>\n\n\n\n<p>Surprisingly, however, the sun does provide one vitamin. It is vitamin D, commonly known as the &#8220;sunshine vitamin.&#8221; This is because exposure to sunshine causes your skin to produce vitamin D.<\/p>\n\n\n\n<p>So, are you curious about vitamin D and where you can get it?<\/p>\n\n\n\n<p>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.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_Is_Vitamin_D\"><\/span><strong>What Is Vitamin D?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>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<a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminD-HealthProfessional\/\"><sup>[1]<\/sup><\/a>.<\/p>\n\n\n\n<p>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&#8217;s ultraviolet (UV) rays impact the skin and initiate <strong>vitamin <\/strong>D production.<\/p>\n\n\n\n<p>You can read more &#8211;  <a href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/what-is-vitamin-d-sources-health-benefits-and-defeciencies\/\">What is Vitamin D and recommended dosage<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vitamin_D_Sources\"><\/span><strong>Vitamin D Sources<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Sunlight_for_Vitamin_D\"><\/span><strong>#1 Sunlight for Vitamin D<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Since sunshine is one of the finest sources of vitamin D, it&#8217;s common to refer to <strong>vit <\/strong>D as &#8220;the sunshine vitamin&#8221;.<\/p>\n\n\n\n<p>UV radiation from the sunshine can cause the skin to create calciferol, another name for <strong>vit <\/strong>D. When the skin&#8217;s vitamin D receptor cells are exposed to UVB rays, they convert cholesterol, which initiates the production of vitamin D3<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3897598\/#:~:text=Vitamin%20D%20is%20the%20sunshine,turn%20isomerizes%20into%20vitamin%20D3.\"><sup>[2]<\/sup><\/a>.<\/p>\n\n\n\n<p><strong>Best Time To Get Sunlight<\/strong><\/p>\n\n\n\n<p>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<a href=\"https:\/\/journals.lww.com\/ijmr\/fulltext\/2021\/09000\/sun_exposure_as_a_strategy_for_acquiring_vitamin_d.7.aspx#:~:text=The%20ideal%20time%20of%20sun,UVI%20is%20maximum%20in%20India.\"><sup>[3]<\/sup><\/a>.<\/p>\n\n\n\n<p>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.<\/p>\n\n\n\n<p>People might consider going outside throughout the day with some exposed skin during late fall and winter when the UV index is lower<a href=\"https:\/\/www.researchgate.net\/publication\/281557321_Optimum_Sun_Exposure_Times_for_Vitamin_D_Status_Correction_in_Saudi_Arabia#:~:text=Results%20indicated%20that%20the%20geographical,AM%20to%2012%3A30%20PM.\"><sup>[4]<\/sup><\/a>.<\/p>\n\n\n\n<p>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 <strong>vit <\/strong>D requirement.<\/p>\n\n\n\n<p>However, an excessive amount of sun exposure raises the risk of sunburn, skin cancer, and eye impairment.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Mushrooms_for_Vitamin_D\"><\/span><strong>#2 Mushrooms for Vitamin D<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>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 <a href=\"https:\/\/www.researchgate.net\/publication\/328283209_A_Review_of_Mushrooms_as_a_Potential_Source_of_Dietary_Vitamin_D\"><sup>[5]<\/sup><\/a>.<\/p>\n\n\n\n<p>Mushrooms may produce vitamins D2 and D4 when they get enough sunshine<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6213178\/#:~:text=At%20midday%20in%20mid%2Dsummer,of%20sun%20exposure%20%5B40%5D.\"> <sup>[6]<\/sup><\/a>.<\/p>\n\n\n\n<p>Shiitake mushrooms can also produce D2, D3, and D4<a href=\"https:\/\/www.researchgate.net\/publication\/352592778_Mushrooms_not_only_Produce_Vitamin_D2_but_can_also_Produce_Vitamin_D3_and_Vitamin_D4\"><sup>[7]<\/sup><\/a>. Mushrooms generate vitamin D2, whereas humans create vitamin D3. Both of these vitamin types can increase blood levels of <strong>vit <\/strong>D; however, research indicates that D3 may do so more quickly and effectively than D2<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9372493\/\"> <sup>[8]<\/sup><\/a>.<\/p>\n\n\n\n<p>Wild mushrooms typically contain higher <strong>vit <\/strong>D content than conventionally cultivated varieties because of their exposure to sunshine.<\/p>\n\n\n\n<p>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.<\/p>\n\n\n\n<p>Here\u2019s an overview of the Vitamin D2 content in various types of mushrooms (per 100 grams)<a href=\"https:\/\/www.researchgate.net\/profile\/Thingnganing-Longvah\/publication\/313226719_Indian_food_Composition_Tables\/links\/589328db92851c5457486b19\/Indian-food-Composition-Tables.pdf\"><sup>[9]<\/sup><\/a>: &#8211;<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td><strong>Types of Mushroom (100g)<\/strong><\/td><td><strong>Vitamin D2<\/strong><\/td><\/tr><tr><td>Oyster mushroom (dried)<\/td><td>109 \u00b5g<\/td><\/tr><tr><td>Shiitake Mushroom(fresh)<\/td><td>36.40 \u00b5g<\/td><\/tr><tr><td>Chicken mushroom (fresh)<\/td><td>27.58 \u00b5g<\/td><\/tr><tr><td>Button mushroom (fresh)<\/td><td>20.54 \u00b5g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Fortified_Foods_for_Vitamin_D\"><\/span><strong>#3 Fortified Foods for Vitamin D<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Vitamin D is routinely added to staple meals through fortification since not many foods naturally contain large amounts of this mineral.<\/p>\n\n\n\n<p>However, remember that the quantity added to food may vary depending on the brand and variety. Typical fortified items include the following<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4179178\/#:~:text=The%20bioavailability%20of%20vitamin%20D,give%20better%20results%20%5B33%5D.&amp;text=Vitamin%20D%20fortification%20of%20foods%20has%20a%20minimal%20sensory,40%2C41%2C42%5D.\"><sup>[10]<\/sup><\/a>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Cow milk&nbsp;<\/li>\n\n\n\n<li>Plant-based milk alternatives like soy, almond, and hemp&nbsp;<\/li>\n\n\n\n<li>Orange juice&nbsp;<\/li>\n\n\n\n<li>Ready-to-eat breakfast cereals&nbsp;<\/li>\n\n\n\n<li>Some varieties of yoghurt&nbsp;<\/li>\n\n\n\n<li>Tofu&nbsp;<\/li>\n<\/ul>\n\n\n\n<p>Review the ingredients list if you&#8217;re unsure if a food is fortified with vitamin D.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_UV_Lamp_for_Vitamin_D\"><\/span><strong>#4 UV Lamp for Vitamin D<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Although these lamps can be expensive, UV-B lamps may also raise <strong>vit <\/strong>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.<\/p>\n\n\n\n<p>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<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2846322\/#:~:text=A%20UV%20lamp%20that%20emits,vitamin%20D3%20in%20the\"> <sup>[11]<\/sup><\/a>.<\/p>\n\n\n\n<p>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 <strong>vit <\/strong>D.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Fatty_Fish_for_Vitamin_D\"><\/span><strong>#5 Fatty Fish for Vitamin D<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>According to IFCT, Hilsa fish has 4.96 \u00b5g of Vitamin D3 per 100 g, while 100g of sardine has 3.51 \u00b5g. Despite being a popular seafood, salmon only contains a relatively small quantity of vitamin D3 (0.86\u00b5g)[12].<\/p>\n\n\n\n<p>However, according to the USDA Food Composition Database, one 100-gram portion of farmed Atlantic salmon has 441 IU of <strong>vit <\/strong>D, or 66% of the Daily Value<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/175167\/nutrients\"><sup>[13]<\/sup><\/a>.<\/p>\n\n\n\n<p>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&#8217;s catch will affect its <strong>vit <\/strong>D content.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Egg_Yolks_For_Vitamin_D\"><\/span><strong>#6 Egg Yolks For Vitamin D<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>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<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6470839\/\"> <sup>[14]<\/sup><\/a>.&nbsp; A 100-gram serving of egg yolk contains 3.25 \u00b5g of Vitamin D3<a href=\"https:\/\/www.researchgate.net\/profile\/Thingnganing-Longvah\/publication\/313226719_Indian_food_Composition_Tables\/links\/589328db92851c5457486b19\/Indian-food-Composition-Tables.pdf\"><sup>[15]<\/sup><\/a>.<\/p>\n\n\n\n<p>Several variables influence the amount of vitamin D in egg yolks. The egg&#8217;s <strong>vit <\/strong>D will rise due to the chicken&#8217;s sun exposure, the vitamin D in the chicken feed, and the exposure of the liquid yolk to UV radiation.<\/p>\n\n\n\n<p>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.<\/p>\n\n\n\n<p>You may quickly fulfil your daily requirements by selecting eggs from hens grown outdoors or labelled as having a high vitamin D level.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Maintaining_A_Well-Balanced_Diet\"><\/span><strong>Maintaining A Well-Balanced Diet<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Consuming a nutritious, well-balanced diet may make you feel your best and is essential to sustaining excellent health.<\/p>\n\n\n\n<p>Obtaining the recommended daily intake of <strong>vit <\/strong>D requires eating a diverse range of foods in appropriate amounts and ideal proportions.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Types_of_Vitamin_D\"><\/span><strong>Types of Vitamin D<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vitamin D2 (ergocalciferol) and Vitamin D3 (cholecalciferol) are the two forms of vitamin D found in food<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK56061\/\"> <sup>[16]<\/sup><\/a>.<\/p>\n\n\n\n<p>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).<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td><strong>Type of Vitamin D<\/strong><\/td><td><strong>Source<\/strong><\/td><td><strong>Examples<\/strong><\/td><\/tr><tr><td rowspan=\"4\"><strong>&nbsp;<\/strong><strong>&nbsp;<\/strong><strong>&nbsp;<\/strong><strong>Vitamin D2 (Ergocalciferol)<\/strong><\/td><td rowspan=\"4\">&nbsp;&nbsp;&nbsp;Found in specially treated mushrooms and foods made with them&nbsp;&nbsp;&nbsp;<\/td><td>&#8211; UV-exposed mushrooms<\/td><\/tr><tr><td>&#8211; Products made with &#8220;Vitamin D2 Mushroom Powder&#8221;<\/td><\/tr><tr><td>&#8211; Foods containing baker&#8217;s yeast exposed to UV light<\/td><\/tr><tr><td>&#8211; Supplements containing Vitamin D2 from mushroom powder<\/td><\/tr><tr><td rowspan=\"4\"><strong>&nbsp;<\/strong><strong>Vitamin D3 (Cholecalciferol)<\/strong><strong>&nbsp;<\/strong><strong>&nbsp;<\/strong><strong>&nbsp;<\/strong><\/td><td rowspan=\"4\">&nbsp;Found in animal products and certain algae\/lichen&nbsp;&nbsp;&nbsp;<\/td><td>&#8211; Oily fish and <a href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/top-health-benefits-of-fish-oil-you-need-to-know\/\"  data-wpil-monitor-id=\"469\">fish oils<\/a><\/td><\/tr><tr><td>&#8211; Certain liver types<\/td><\/tr><tr><td>&#8211; Egg yolks<\/td><\/tr><tr><td>&#8211; Supplements and fortified foods<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Role_of_Vitamin_D\"><\/span><strong>Role of Vitamin D<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vitamin D plays a vital role in your body. It is essential for the following reasons<a href=\"https:\/\/www.nature.com\/articles\/s41574-021-00593-z#:~:text=The%20primary%20aim%20of%20the,years18%2C19%2C20.\"> <sup>[17]<\/sup><\/a>:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Immune_Health\"><\/span><strong>1. Immune Health<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>It fortifies defences against illness. The immune system&#8217;s maintenance and enhancement are one of the most significant advantages of vitamin D.<\/p>\n\n\n\n<p>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.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Improving_Brain_Functions\"><\/span><strong>2. Improving Brain Functions<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>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 <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2908269\/#:~:text=Berk%20et%20al.,Murphy%20&amp;%20Wagner%2C%202008).\"><sup>[18]<\/sup><\/a>.<\/p>\n\n\n\n<p>Vitamin D helps you by assisting in nerve development and repair, neurotransmitter production, and activation and deactivation.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Bone_Health\"><\/span><strong>3. Bone Health<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Strong bones and muscles require vitamin D. Our bodies cannot properly absorb calcium without vitamin D, which is necessary for strong bones.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vitamin_D_Dosage\"><\/span><strong>Vitamin D Dosage<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Individuals can use international units (IU) or micrograms (mcg) to quantify their vitamin D consumption. For <strong>vit <\/strong>D, 40 IU is equivalent to one mcg.<\/p>\n\n\n\n<p>The suggested daily intake of Vitamin D is as follows&nbsp; <a href=\"https:\/\/www.nin.res.in\/rdabook\/brief_note.pdf\"><sup>[19]<\/sup><\/a><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5821124\/\"><sup> <\/sup><\/a><a href=\"https:\/\/www.healthychildren.org\/English\/healthy-living\/nutrition\/Pages\/vitamin-d-on-the-double.aspx#:~:text=Babies%20younger%20than%2012%20months,of%20vitamin%20D%20each%20day.\"><sup>[20]<\/sup><\/a><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5821124\/\"><sup> <\/sup><sup>[21]<\/sup><\/a>:<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td><strong>Age<\/strong><\/td><td><strong>Recommended daily intake<\/strong><\/td><\/tr><tr><td>Infants(0-12months)<\/td><td>400 IU (10mcg)<\/td><\/tr><tr><td>Children(1-9yrs)<\/td><td>600 IU (15mcg)<\/td><\/tr><tr><td>Adolescents (10-18 yrs)<\/td><td>600 IU(15mcg)<\/td><\/tr><tr><td>Adult Man<\/td><td>600 IU(15mcg)&nbsp;&nbsp;<\/td><\/tr><tr><td>Adults women<\/td><td>600 IU (15mcg)<\/td><\/tr><tr><td>Pregnant or lactating women<\/td><td>600 IU (15mcg)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>But the precise quantity of <strong>vit <\/strong>D you need to consume through food or supplements varies based on several variables, including:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Age<\/li>\n\n\n\n<li>Gender<\/li>\n\n\n\n<li>Physical activity<\/li>\n\n\n\n<li>Physiological functions<\/li>\n\n\n\n<li>Weight&nbsp;&nbsp;<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Remember_the_Whole\"><\/span><strong>Remember the Whole<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>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 <strong>vit <\/strong>D levels.<\/p>\n\n\n\n<p>See a healthcare provider to have your levels of this vital vitamin checked if you think you may be deficient.<\/p>\n\n\n\n<p>Reach out to our<a href=\"https:\/\/www.callr.live\/aashirvaadexperts\/premium-plan\"> certified nutritionist<\/a> for a 45-minute consultation and get a customised nutrition plan to boost your vitamin D intake created just for you.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><strong>Frequently Asked Questions<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"schema-faq wp-block-yoast-faq-block\"><div class=\"schema-faq-section\" id=\"faq-question-1726132999025\"><strong class=\"schema-faq-question\"><strong>1. How can I increase my <\/strong>vit <strong>D intake?<\/strong><\/strong> <p class=\"schema-faq-answer\">Your bones may become fragile and mushy if you don&#8217;t get enough <strong>vit <\/strong>D. The strategies to raise your intake are as follows:<br\/>&#8211; Consume fish and fortified food items (milk, cereals, and orange juice).<br\/>&#8211; Get your daily dose of <strong>vit <\/strong>D from moderate sun exposure.<br\/>&#8211; Include mushrooms as a part of your daily balanced diet.<br\/>&#8211; Ensure a balanced diet to meet your <strong>vit <\/strong>D requirement.<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1726133022766\"><strong class=\"schema-faq-question\"><strong>2. What signs indicate a deficiency in vitamin D?<\/strong><\/strong> <p class=\"schema-faq-answer\">A vitamin D deficiency can cause the following symptoms:<br\/>&#8211; Tired<br\/>&#8211; Not getting enough sleep<br\/>&#8211; Ache or pain in the bones<br\/>&#8211; Feeling of depression<br\/>&#8211; Hair thinning<br\/>&#8211; Weakened muscles and muscle cramps<br\/>&#8211; Appetite loss<br\/>&#8211; Falling ill more frequently and decreased immunity<br\/>&#8211; Pale skin<br\/>See your primary care physician if these symptoms seem familiar to you.<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1726133040206\"><strong class=\"schema-faq-question\"><strong>3. Which beverage is highest in vitamin D?<\/strong><\/strong> <p class=\"schema-faq-answer\">You can consume fortified beverages such as orange juice, soy milk, and cow&#8217;s milk. Examine the nutritional label since the only foods or fruits high in <strong>vitamin <\/strong>D have been fortified with the vitamin.<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1726133049717\"><strong class=\"schema-faq-question\"><strong>4. Does the morning sun provide enough vit D?<\/strong><\/strong> <p class=\"schema-faq-answer\">The most natural way to get <strong>vit <\/strong>D is to spend ten to fifteen minutes in the early morning sun when the sun&#8217;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.<\/p> <\/div> <\/div>\n","protected":false},"excerpt":{"rendered":"<p>Do you know you can increase your intake of Vitamin D, also called sunshine vitamin, through various food sources? Read to learn about it.<\/p>\n","protected":false},"author":120,"featured_media":9198,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[42],"tags":[],"ppma_author":[97,106],"class_list":["post-9181","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-healthy-eating"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.9 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>How to Increase Your Vitamin D the Natural Way - Happytummy<\/title>\n<meta name=\"description\" content=\"Do you know you can increase your intake of Vitamin D, also called sunshine vitamin, through various food sources? 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Read to learn about it.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/how-to-increase-your-vitamin-d-the-natural-way\/\" \/>\n<meta property=\"og:site_name\" content=\"Happytummy\" \/>\n<meta property=\"article:author\" content=\"https:\/\/www.facebook.com\/shivangi.goel.351\/\" \/>\n<meta property=\"article:published_time\" content=\"2024-09-14T14:28:12+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-09-14T16:21:50+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/How-to-Boost-Your-Vitamin-D-the-Natural-Way.png\" \/>\n\t<meta property=\"og:image:width\" content=\"828\" \/>\n\t<meta property=\"og:image:height\" content=\"466\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Shiv, qurath\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Shiv\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/how-to-increase-your-vitamin-d-the-natural-way\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/how-to-increase-your-vitamin-d-the-natural-way\/\"},\"author\":{\"name\":\"Shiv\",\"@id\":\"https:\/\/happytummy.aashirvaad.com\/en\/#\/schema\/person\/38be4396604cb6246552dde937cfba1e\"},\"headline\":\"How to Increase Your Vitamin D the Natural Way\",\"datePublished\":\"2024-09-14T14:28:12+00:00\",\"dateModified\":\"2024-09-14T16:21:50+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/how-to-increase-your-vitamin-d-the-natural-way\/\"},\"wordCount\":1853,\"image\":{\"@id\":\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/how-to-increase-your-vitamin-d-the-natural-way\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/How-to-Boost-Your-Vitamin-D-the-Natural-Way.png\",\"articleSection\":[\"Healthy Eating\"],\"inLanguage\":\"en-US\"},{\"@type\":[\"WebPage\",\"FAQPage\"],\"@id\":\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/how-to-increase-your-vitamin-d-the-natural-way\/\",\"url\":\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/how-to-increase-your-vitamin-d-the-natural-way\/\",\"name\":\"How to Increase Your Vitamin D the Natural Way - Happytummy\",\"isPartOf\":{\"@id\":\"https:\/\/happytummy.aashirvaad.com\/en\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/how-to-increase-your-vitamin-d-the-natural-way\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/how-to-increase-your-vitamin-d-the-natural-way\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2024\/09\/How-to-Boost-Your-Vitamin-D-the-Natural-Way.png\",\"datePublished\":\"2024-09-14T14:28:12+00:00\",\"dateModified\":\"2024-09-14T16:21:50+00:00\",\"author\":{\"@id\":\"https:\/\/happytummy.aashirvaad.com\/en\/#\/schema\/person\/38be4396604cb6246552dde937cfba1e\"},\"description\":\"Do you know you can increase your intake of Vitamin D, also called sunshine vitamin, through various food sources? 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With a strong passion for promoting well-being, I craft informative and engaging content on various health topics, including nutrition, fitness, mental health, and lifestyle habits. My background in sciences ensures that all my work is evidence-based and up-to-date. I am committed to providing valuable insights that empower individuals to lead healthier lives. With a holistic approach to wellness, I advocate for sustainable and ethical practices in the health industry. Join me on this journey towards improved health and happiness as we inspire positive changes in people's lives.\",\"sameAs\":[\"https:\/\/www.facebook.com\/shivangi.goel.351\/\",\"https:\/\/www.instagram.com\/transformwithshivangi?igsh=MTNtYTd2NzcweWZibA&utm_source=qr\",\"https:\/\/www.linkedin.com\/in\/shivangigoel579\"],\"url\":\"https:\/\/happytummy.aashirvaad.com\/en\/author\/shiv\/\"},{\"@type\":\"Question\",\"@id\":\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/how-to-increase-your-vitamin-d-the-natural-way\/#faq-question-1726132999025\",\"position\":1,\"url\":\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/how-to-increase-your-vitamin-d-the-natural-way\/#faq-question-1726132999025\",\"name\":\"1. How can I increase my vit D intake?\",\"answerCount\":1,\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Your bones may become fragile and mushy if you don't get enough <strong>vit <\/strong>D. The strategies to raise your intake are as follows:<br\/>- Consume fish and fortified food items (milk, cereals, and orange juice).<br\/>- Get your daily dose of <strong>vit <\/strong>D from moderate sun exposure.<br\/>- Include mushrooms as a part of your daily balanced diet.<br\/>- Ensure a balanced diet to meet your <strong>vit <\/strong>D requirement.\",\"inLanguage\":\"en-US\"},\"inLanguage\":\"en-US\"},{\"@type\":\"Question\",\"@id\":\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/how-to-increase-your-vitamin-d-the-natural-way\/#faq-question-1726133022766\",\"position\":2,\"url\":\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/how-to-increase-your-vitamin-d-the-natural-way\/#faq-question-1726133022766\",\"name\":\"2. 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Which beverage is highest in vitamin D?","answerCount":1,"acceptedAnswer":{"@type":"Answer","text":"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 <strong>vitamin <\/strong>D have been fortified with the vitamin.","inLanguage":"en-US"},"inLanguage":"en-US"},{"@type":"Question","@id":"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/how-to-increase-your-vitamin-d-the-natural-way\/#faq-question-1726133049717","position":4,"url":"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/how-to-increase-your-vitamin-d-the-natural-way\/#faq-question-1726133049717","name":"4. Does the morning sun provide enough vit D?","answerCount":1,"acceptedAnswer":{"@type":"Answer","text":"The most natural way to get <strong>vit <\/strong>D is to spend ten to fifteen minutes in the early morning sun when the sun's UVB rays are strongest. 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