Vitamin D is an essential vitamin that your body needs for many important processes, including maintaining the health of your bones and support the health of your immune system.
Low levels of this nutrient is now a major health concern around the world affecting 13% of the entire population.
Here are 5 effective ways to get more vitamin D into your system.
What Is Vitamin D?
Vitamin D is a fat-soluble vitamin that primarily aids in calcium absorption and promoting bone growth. It also plays key roles in your immune, digestive, and nervous systems.
It’s not something you can skip and move on to the next one. Vitamin D is necessary for many functions of your body.
How Much Do You Need?
Well, the amount of vitamin D a person needs to quite often debated within the scientific community.
The current RDI is set at 600-800 IU, based on the U.S. National Academy of Medicine’s recommendations. However, the U.S. Endocrine Society recommends 1,500–2,000 IU per day.
There are some cases in which a person would need a higher dosage of vitamin D to maintain healthy blood levels.
How much is too much? It’s recommended not exceed 4000 IU long-term without the supervision of a healthcare professional.
1. Get More Sunlight.
More often than not, vitamin D is called the “sunshine vitamin” because the sun is one of the best sources!
What’s even better is that the type that you get from the sun may circulate twice as long than if you got it from food sources.
2. Eat More Eggs.
We all know how good eggs are for you, so how could they get any better? Well, the yolk is full of vitamin D!
Some research shows that free-range eggs can offer up to 20% of the RDI of
Chickens that don’t have access to the outdoors may only produce eggs containing as little as 2% of the RDI.
3. Eat More Mushrooms.
Mushrooms are the only completely plant-based source of vitamin D available, and we can relate to them in a way.
Humans and mushrooms can both create their own vitamin D when exposed to UV light.
Commercially grown mushrooms will generally have less vitamin D content than wild mushrooms, however, you must be very cautious with wild mushrooms, and make sure they’re purchased through a trusted supplier…
You don’t want to accidentally eat the poisonous variety.
4. Eat More Fatty Fish
Fatty fish are one of the richest natural sources of vitamin D. A 100 gram serving of canned salmon can provide up to 50% of the RDI.
The vitmain D content will vary depending on the specie of fish, if it’s wild, if it’s farmed, etc.
Other seafood options include tuna, mackerel, oysters, shrimp, and sardines.
5. Take A Supplement
Many people rely on taking a vsupplement to ensure they get their daily RDI.
You’ll find there to be two types available, D2 which comes from plants, and D3 from animals.
Research suggests that D3 may be more effective at raising and maintaining vitamin D level overall.
Many supplements you find will contain upwards of 5000 IU which is way beyond the RDI. Between 1000 – 4000 IU is considered a safe dosage.
It’s a highly rated vitamin D3 supplement that includes a few extras to help with anti-aging, fighting free radicals.
It’s comprised of high-quality ingredients, which are sourced, formulated, tested and manufactured in the United States for optimum performance.
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