6 Effective Ways to Increase Your Vitamin D Levels Quickly

The vitamin’s several benefits make people wonder how to increase vitamin D levels quickly. Whether it is your muscles and bones or brain function and mood, adequate vitamin D levels are good for all bodily functions. Some of the key functions of vitamin D include:

1. Promoting Bone Health: Vitamin D is essential for absorbing and metabolising calcium and phosphorus, which are crucial for building and maintaining strong bones.
2. Supporting Immune Function: Vitamin D is crucial in regulating the immune system. Low vitamin D levels have been linked to a higher likelihood of developing autoimmune diseases and infections.
3. Reducing Inflammation: Vitamin D has anti-inflammatory properties and can help reduce inflammation.
4. Supporting Brain Function: Vitamin D has been linked to brain development and function. Some studies have suggested low vitamin D levels may lead to cognitive decline and dementia.
5. Regulating Mood: Some research has suggested that vitamin D may play a role in regulating mood. Low vitamin D levels may increase the risk of seasonal affective disorder (SAD).

Recommended Daily Intake of Vitamin D

The recommended daily vitamin D intake varies depending on age, sex, and other factors. The National Institutes of Health (NIH) provides the following recommendations for daily vitamin D intake:

1. Infants up to 12 months: 400 IU (International Units)
2. Children 1 to 17 years: 600 IU
3. Adults 18 to 70 years: 600 IU
4. Adults over 70 years: 800 IU

In case, an individual has his/her vitamin D levels less than the normal ranges, he/she may have vitamin D deficiency. Individuals should look for the 14 signs of vitamin D deficiency as based on the signs and symptoms, he/she would be able to know if he/she is vitamin D deficient or not.

However, some experts suggest that these recommendations may be too low and that many people may need higher vitamin D doses to maintain optimal levels. For example, people who are at risk of vitamin D deficiency, such as those who have limited sun exposure or dark skin, may need higher doses of vitamin D.

If you’re unsure about your vitamin D levels or need guidance on how to increase vitamin D, it is best to consult a healthcare provider.

Getting enough vitamin D is an important part of keeping the bones healthy. And the best part is that it can be done with quick, natural methods. So if you have been looking for ways on how to increase vitamin D naturally, the following are the best ways to increase vitamin D.

1. Bask in the Sunshine: Spending time in the sun is not just a great method to boost your mood and energy levels but also an excellent way to increase your vitamin D levels naturally! 
   1. Vitamin D is called the “sunshine vitamin” because the sun is the best way to increase vitamin D. When you spend time in the sunlight, the UVB rays penetrate your skin and trigger the production of vitamin D in the body. 
   2. Just 10 to 20 minutes of sun exposure a few times a week can help you maintain adequate vitamin D levels. 
   3. However, several variables can affect the amount of vitamin D that you receive from the sun, including: 
      1. Time of the Day: The body produces vitamin D when the skin is exposed to UVB rays. However, the sun’s angle changes throughout the day and the UVB rays are most intense during midday hours (between 10 am and 3 pm).
      2. Skin Tone: People with dark skin have more melanin, reducing the amount of vitamin D the body produces in response to sun exposure. This means that individuals with darker skin may need more sunlight exposure to get the same amount of vitamin D as someone with lighter skin.
      3. Geographic Location: The latitude and altitude of your location can affect the amount of UVB rays that reach the earth’s surface. People who live in higher latitudes or at higher altitudes may need more sun exposure to produce adequate vitamin D.
      4. Season: The sun’s angle changes throughout the year, affecting the number of UVB rays that reach the earth’s surface. In winter, the sun’s rays are weaker, so people may need more sun exposure to produce adequate vitamin D.
      5. Sunscreen: While sunscreen is important for protecting the skin from harmful UV rays, it can also block the skin’s ability to produce vitamin D. It’s best to avoid wearing sunscreen during short periods of sun exposure to allow the skin to produce vitamin D. However, you should wear sunscreen during long periods of sun exposure to protect against skin damage.
2. Mushrooms: Did you know that mushrooms are one of the few natural vegetarian food sources of vitamin D? That’s right – by simply adding some mushrooms to your diet, you can increase your vitamin D intake and reap the many benefits of this essential nutrient.
   1. Mushrooms are unique in synthesising vitamin D when exposed to UV light, much like our skin. 
   2. Not only are mushrooms a great source of vitamin D, but they’re also low in calories and packed with other nutrients like potassium, fibre, and vitamin B.
      1. They are versatile and can be used in various dishes, from salads and soups to stir-fries and omelettes.
      2. So if you are looking for ways how to increase vitamin D and B12, add some mushrooms to your next meal and give your vitamin D levels a boost. Your body, and also your taste buds, will thank you.
3.  Fatty Fish and Seafood: If you are wondering how to increase vitamin D intake, consider adding more fatty fish and seafood. These foods are delicious and nutritious, and rich sources of vitamin D.
   1. Fatty fish like tuna, salmon, and mackerel are some of the best vitamin D sources, with a single serving of salmon providing as high as 66% of your daily recommended intake. 
   2. Shellfish like shrimp and oysters are also good sources of vitamin D.
   3. Along with vitamin D, Fatty fish and seafood are also high in omega-3 fatty acids, which have numerous health benefits, like reducing inflammation, improving heart health, and boosting brain function.The best part is that there are various delicious ways to incorporate more fish and seafood into your diet.
      1. Try grilling a piece of salmon and serving it with roasted vegetables, or toss some shrimp into a stir-fry for a quick dinner.
      2. You can also incorporate canned tuna into your salads or sandwiches for a protein-packed lunch.
4. Egg and Egg Yolks: Egg yolks are an excellent source of vitamin D, and adding them to your diet is an easy way to increase the intake of this essential nutrient. 
   1. A single yolk contains around 37 international units (IU) of vitamin D, about 5% of the recommended intake. While this may seem small, it can add up quickly, especially if you incorporate multiple egg yolks into your meals.
   2. Egg yolks also contain other essential vitamins and minerals, including vitamin A, E, folate, and iron. They also provide protein, making them nutrient-dense food to help you feel full and satisfied.
   3. One of the best things about egg yolks is that they are incredibly versatile and can be used in various dishes. From breakfast omelettes and frittatas to egg salad sandwiches and deviled eggs, there are endless ways to incorporate egg yolks into your diet. 
   4. So next time you are at the grocery store, consider picking up a carton of eggs and adding some egg yolks to your meals.
5. Fortified Foods: As few food items naturally contain vitamin D, the nutrient is added to staple food items in a process called fortification. 
   1. Vitamin D-fortified foods contain higher amounts of this crucial nutrient than their unfortified counterparts, making them an easy and convenient way to meet your daily recommended intake.
   2. Many food items can be fortified with vitamin D, including milk, yoghurt, cereals, and orange juice. Some plant-based milk alternatives like soy, almond, and coconut milk are also fortified with vitamin D, making them a great choice for people who do not consume dairy products.
   3. Incorporating fortified foods into your diet is easy and can be done by making simple swaps. For example, choose vitamin D-fortified milk instead of regular milk or use fortified cereal for breakfast. If you are wondering how to gain vitamin D and whether a food product has been fortified, check its ingredients list. 
6. Vitamin D Supplements: For those who do not get enough vitamin D through sunlight or their diet, supplements can be an effective way to increase their intake of this essential nutrient. 
   1. Vitamin D supplements come in multiple forms, including pills, capsules, and gummies, and are available over the counter at most drug stores.
   2. The two types of vitamin D supplements include: 
      1. Vitamin D2 (Ergocalciferol)
      2. Vitamin D3 (Cholecalciferol)
   3. Vitamin D3 is the more common and effective vitamin D supplement, as it is more readily absorbed and utilised by the body.

While getting enough vitamin D is important, ensuring your body can absorb and utilise this nutrient effectively is equally essential. Now that you know how to increase vitamin D, here are some tips on how to increase the absorption of vitamin D in the body:

1. Pair Vitamin D with Vitamin K: Vitamin K is known to help improve the absorption and utilisation of vitamin D in the body. Vitamin K-rich foods include leafy greens, Brussels sprouts, and broccoli.
2. Consume Healthy Fats: Vitamin D is a fat-soluble vitamin that needs to be consumed with dietary fat to be absorbed effectively. Incorporating healthy fats like avocado, nuts, and olive oil into your diet can help improve vitamin D absorption.
3. Get Enough Magnesium: Magnesium is a crucial mineral that helps convert vitamin D into its active form, which the body can utilise. Magnesium-rich foods include dark leafy greens, seeds, nuts, and whole grains.
4. Optimise Gut Health: The gut plays a crucial role in the absorption and utilisation of nutrients, including vitamin D. Consuming probiotic-rich foods like yoghurt and fermented vegetables can help improve gut health and increase vitamin D absorption.
5. Get Regular Exercise: Regular exercise improves the absorption and utilisation of vitamin D. Aim for at least 30 minutes of moderate exercise, like running, swimming, brisk walking, or aerobics, most days of the week.

Overdosing on vitamin D can lead to vitamin D toxicity or hypervitaminosis D. This is usually a result of large doses of vitamin D supplements, not sun exposure or diet. Why? Because your body regulates the vitamin D amount produced by sun exposure, and fortified foods do not contain such large amounts of vitamin D. The consequences of vitamin D overdose include:

1. High calcium levels in your blood (hypercalcemia) can cause symptoms like nausea, vomiting, weakness, and confusion.
2. Kidney damage or kidney stones
3. Muscle weakness and difficulty walking
4. Digestive issues such as constipation, diarrhoea, and abdominal pain
5. Frequent urination
6. Increased thirst
7. Decrease in appetite
8. Dehydration
9. Bone pain
10. High blood pressure and heart abnormalities

Suppose you experience the symptoms or suspect a risk of vitamin D deficiency arising from a lack of sun exposure, a restricted diet, or certain medical conditions. In that case, it is important to talk to your doctor. Some common signs and symptoms of vitamin D deficiency include:

1. Bone Pain and Muscle Aches: Vitamin D helps regulate calcium absorption. A deficiency can lead to a loss of bone density and muscle weakness, resulting in bone pain and muscle aches.
2. Fatigue and Weakness: Vitamin D is important for muscle function, and a deficiency can cause weakness and fatigue.
3. Mood Changes: Vitamin D plays a role in regulating serotonin, a neurotransmitter that affects mood. A deficiency can lead to mood changes, including depression and anxiety.
4. Impaired Wound Healing: Vitamin D is vital for immune function and wound healing. A deficiency can impair the body’s ability to heal wounds.
5. Hair Loss: Low vitamin D levels can lead to hair loss.
6. Frequent Infections: Vitamin D plays a crucial role in the immune system, and a deficiency may increase the risk of infections.

Getting enough vitamin D is critical for maintaining good health, and there are several natural ways to increase your vitamin D levels. By following these tips on how to increase vitamin D levels naturally, you can help ensure that your body is getting the vitamin D it needs to support your overall health and well-being. It is also essential to know the factors that can affect vitamin D absorption and consult your healthcare provider if you suspect you have a vitamin D deficiency.

HexaHealth is a healthcare platform offering various services to help patients improve their well-being. One of the ways that HexaHealth can help patients is by providing education on how to improve vitamin D levels. You can learn the best way to increase vitamin D naturally through consultations with healthcare professionals. Contact an expert at HexaHealth TODAY and take proactive steps to improve your vitamin D levels and support your overall health.

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