How to Boost Your Vitamin D Naturally
- 4 days ago
- 2 min read
Vitamin D plays an essential role in bone health by helping your body absorb calcium. It also supports normal muscle and immune function. Your body can make vitamin D when ultraviolet B rays from sunlight reach your skin, but many factors affect how much you produce.
Step Outside and Soak Up Some Sun
Some experts suggest that approximately 5–30 minutes of sunlight exposure, either daily or at least twice per week, may support vitamin D production. The amount needed varies based on skin tone, age, season, location, cloud cover, time of day and how much skin is exposed. People with darker skin generally need more sunlight to produce the same amount of vitamin D because melanin reduces vitamin D synthesis.
However, more sunlight is not always better. Ultraviolet radiation damages the skin and increases the risk of skin cancer. Avoid intentionally tanning or allowing your skin to burn. Use shade, protective clothing and broad-spectrum SPF 30 sunscreen when spending extended periods outside.
Eat Foods That Contain Vitamin D
Sunlight is not the only way to support healthy vitamin D levels. Helpful food sources include:
Fatty fish such as salmon, trout and sardines
Egg yolks
Vitamin D-fortified milk or plant-based milk
Fortified breakfast cereals
Fortified orange juice
UV-exposed mushrooms
Getting enough vitamin D naturally from food alone can be difficult, so fortified foods can be especially valuable.
Move More While You’re Outside
A morning walk, lunchtime stroll or outdoor workout allows you to combine movement with fresh air and sunlight. Make outdoor activity part of your routine by walking after meals, exercising with a friend or taking phone calls outside.
Your body was made to move and thrive. Stepping outside can support your physical activity, improve your routine and provide an opportunity for vitamin D production.
Know Whether You’re at Greater Risk
Vitamin D inadequacy is more common among older adults, people with darker skin, individuals with limited sun exposure, people with conditions that reduce fat absorption and those who have undergone gastric bypass surgery.
The frequently cited claim that 42% of Americans are vitamin D deficient comes from an older study using data collected from 2001–2006. More recent research estimates vary depending on how deficiency and insufficiency are defined, so it is better to say that low vitamin D remains common rather than treating 42% as a current universal figure.
The Bottom Line
Spend time outside, stay active and include vitamin D-rich or fortified foods in your diet—but protect your skin and avoid sunburn. A blood test is the only reliable way to determine your vitamin D level. Speak with a healthcare professional before taking a high-dose supplement, especially if you believe you may be deficient.
Get After It!!
-Austin
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