Vitamin D is one of the most crucial nutrients that the body needs. There are plenty of people who suffer from vitamin D deficiency. The biggest problem is that people think that vitamin deficiency isn’t a big problem, but it is. Vitamin D is important for bone health and several other important bodily functions.
Statistics show that 13% of the world’s population suffers from vitamin D deficiency. The number might be higher if things keep getting worse. People with these deficiencies find it difficult to accomplish daily life tasks as well which is why you should not neglect this problem.
Other researches show the importance of vitamin D in controlling diabetes and hypertension. It is important to ensure that your body has the right vitamin D level which is why we have compiled a few ways that you can use to boost your Vitamin D levels.
How Much Do You Need?
It is essential to consume vitamin D in a balanced amount because it can lead to issues too. According to the U.S. Endocrine Society, a 1,500-2,000 IU unit per day is enough. According to the National Academy of Medicine’s recommendations, 600-800 IU units are enough.
Therefore, it is safe to say that 2,000 IU units are what most people need but the quantity might differ for other people. Consuming too much vitamin D can lead to toxicity but these cases are very rare.
Tips to Boost Vitamin D
Following are some of the ways that you can use to boost your vitamin D.
Nothing beats vitamin D supply much like natural sunlight. There is plenty of research that shows that sunlight is twice as effective for maintaining vitamin D levels as supplements. The human skin naturally has a layer of cholesterol that procures vitamin D.
When we expose this cholesterol to vitamin UV radiations (from the sun) it produces Vitamin D. It is probably why people with darker skin tones do not get sunburned easily. There is other evidence to support the stance that sunlight-induced Vitamin D might travel through the body twice.
Skin Tone And Age
People with darker skin tones tend to have more trouble with Vitamin D because their bodies do not absorb sunlight properly. It is because their skins have more melanin which restricts absorption. Age also serves as an important factor because our skins stop producing vitamin D over time. This causes the body to reduce its average vitamin D content and cause health problems. Older people tend to switch to vitamin D supplements in this case.
Geographical Location and Seasons
Most people do not know this but the place you live in has an impact on vitamin D levels. We already mentioned how important sunlight is for this production. People who live in regions away from the equator experience lesser sunlight on average. Thus, people living in areas away from the equator have lesser vitamin D levels. It is probably why you will see these people visiting the beaches more often as compared to people living near the equatorial line.
If you are someone who lives away from the equator then you should try to maximize your sunlight exposure to improve your vitamin D levels.
Sunscreen And Clothing
Another important factor in vitamin D levels is our lifestyle. There are plenty of people who do not get the right sunlight exposure because of how they dress. Covering yourself too much can restrict sunlight from reaching your body. This restriction reduces the vitamin D levels and leads to health issues; therefore, you should try and avoid sunscreen use when you go out if you are dealing with vitamin D issues.
There are no standard recommendations but most experts suggest that getting 8-16 minutes of sunlight exposure is enough for the body to produce the right vitamin D; you may also need more time if you are dark-skinned. Try identifying what works best for you and your vitamin D levels will restore soon.
Consume Fatty Fish and Seafood
Researches show that a can of fish can suffice for 50% of the vitamin D requirements for the body. A simple can of salmon can provide 386 IU. The exact quantity of vitamins that you will get will differ in each fish that you consume.
For instance, farm salmon provides 25% more vitamin D than wild-caught salmon so ensure that you choose the right fish type. There are other fish kinds that you can choose from. For instance, tuna, sardines, and shrimps are other popular vitamin D sources for people around the globe. These fishes will not only help you meet your vitamin D needs but also get Omega 3 which is important for the body.
A vitamin D-rich diet is incomplete without mushrooms. These mushrooms make their vitamin D like the human body. They also produce D2 which aids vitamin D absorption. The levels of vitamin D that you get from these mushrooms depend on the kind of mushroom you eat so make sure that you make the right choice.
For instance, wild mushrooms have more vitamin D due to higher sunlight exposure. The maitake mushrooms provide nearly 200% of the RDI needed for vitamin D.
So as you can see, working on the right steps towards boosting Vitamin D is just what you need. There are plenty of natural and artificial ways of boosting your vitamin D as long as you do it in the right way. You should consult professionals if you want to ensure that you restore your levels soon.
There are plenty of online guides and information that you can also use to help you find guidance. These guides might help you understand the problem better and ultimately solve it in more effective methods. You should also reach out to us for more guidance on related topics.