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How to get vitamin D naturally



Vitamin D is produced by your body when your skin is exposed to sunlight and it is also naturally found in a few foods. Vitamin D is important because it helps your body process calcium and encourages bone growth. It also helps regulate your immune system, which helps your body ward off infections and diseases. Low vitamin D levels can also increase your risk of diabetes, heart disease and some types of cancer. If you need more vitamin D, it is best to get it naturally from the sun or food. However, consult your doctor before increasing your vitamin D or if you think you have a vitamin D deficiency. [1]

[ Edit ] Steps

[ Edit ] [1
9659005] Get more sun

  1. Spend 20-30 minutes in the sun at least 2-3 times in week. Because sunlight stimulates vitamin D production, you have to spend time in the sun. Let your exposed skin access the sun several times a week. Most children and young adults must spend 20-30 minutes outside 2-3 times a week. When you are out, keep your arms and faces exposed to get enough vitamin D. [2]
      Get Vitamin D Naturally Step 1 Version 4.jpg
    • For most people, this is more than enough time in the sun to the body should produce the necessary amount of vitamin D.
    • You cannot get vitamin D from a sunbed or artificial light source.
    • If you have darker skin, you will probably need to spend more time in the sun. You may need to walk outside every day for 20-30 minutes. However, it is best to contact your doctor to find out how much sun is right for you. [3]
  2. Spend more time outdoors on cloudy or cloudy days. There are many factors to consider when capturing some rays. If it is cloudy you get about 50% less sunlight. If you are in the shade you get about 60% less. This means you have to spend at least 45-60 minutes outside when it's not ready. [4]
      Get Vitamin D Naturally Step 2 Version 4.jpg
    • Geographic location also affects vitamin D production. If you are north or south of 40 degrees latitude (located around Boston in the Northern Hemisphere and Cape Town in the Southern Hemisphere) it may be much more difficult to get enough vitamin D from sunlight alone in the winter. [5]
  3. Skip the sunscreen if you are only out for 20-30 minutes. Sunscreens block UVB radiation and significantly reduce vitamin D production in the body. This means that you have to leave sunscreen at home if you only spend an hour or two outside each week. If you think you will spend more than 20 to 30 minutes in the sun, go ahead and throw sunscreen on. [6]
      Get Vitamin D Naturally Step 3 Version 4.jpg

[ Edit ] Eat Vitamin D Food

  1. Get your vitamin D from the food if you do not get a little sun. The recommended daily amounts of vitamin D vary depending on age, but they are the same for men and women. While your body gets most of its vitamin D from the sun, you may need to eat some foods that are rich in vitamin D to raise vitamin D levels if you can't get outside. [7]
      Get Vitamin D Naturally Step 4 Version 4. jpg
    • It can be quite challenging to get all the vitamin D you need from food alone. If you go outside regularly, you probably don't need to eat much vitamin D.
  2. Eat foods that contain enough vitamin D to meet your daily needs. There are relatively few foods that naturally contain vitamin D. Some foods have added vitamin D, but it is best to get the vitamin from natural sources if possible. [8]
      Get Vitamin D Naturally Step 5 Version 4.jpg
    • Wild-caught swordfish – 566 IU per
    • Wild-caught salmon – 447 IU per
    • Wild-caught tuna – 154 IU per
    • Fortified milk – 120 IU Yogurt – 80 IU per
    • Sardines – 46 IU per 2 sardines
    • Beef liver – 42 IU per
    • Egg – 41 IU per egg
    • Swiss cheese – 6 IU per
  3. Take the tran to easily reach your daily living needs. Given the limited number of foods that have vitamin D, it can be tough to get the right amount every day. The easiest way to solve this problem is to drink the cod daily. Unfortunately, this oil tastes awful, but you can mix it in a vegetable smoothie or divide it into smaller doses to make it easier to handle! [9]
      Get Vitamin D Naturally Step 6 Version 4.jpg
    • Cod liver oil has about 1360 IU per. If you consume, you get about 900 IU for the day, which is more than enough to meet your natural daily needs.
    • This is basically the only way to naturally achieve the daily need without pills or any of the foods listed above.

[ Edit ] When to seek medical attention

  1. See your doctor if you have symptoms of a vitamin D deficiency. Although you do not need to worry, a vitamin D deficiency can lead to complications. Fortunately, you can reverse your symptoms by increasing your vitamin D consumption. However, you must confirm that you have a deficiency before you can treat it safely. [10]
      Get Vitamin D Naturally Step 8 Version 4.jpg
  2. Get your vitamin D levels tested if you are at risk of low vitamin D. Tell your doctor if you are worried that you may have and vitamin D deficiency. They can order a simple, pain-free blood test to check your vitamin D levels. If they are low, your doctor may recommend dietary changes or supplements to raise your levels. [11]
      Get Vitamin D Naturally Step 9 Version 4.jpg
    • For example, conditions such as osteoporosis, kidney disease, liver disease, Crohn's disease, celiac disease and cystic fibrosis can all contribute to low vitamin D.
  3. Contact your doctor before increasing your vitamin D intake. Even if your body needs healthy vitamin D levels, too much vitamin D can be harmful. In addition, vitamin D from foods or supplements can interfere with certain medications, including cholesterol and blood pressure medications. Talk to your doctor to find out if you need more vitamin D. Then ask if it is safe for you to consume more vitamin D through your diet. [12]
      Get Vitamin D Naturally Step 7 Version 4.jpg
    • Remind your doctor of all medications and supplements you take.
    • Taking too much vitamin D when you get regular sun can lead to build-up of calcium in the blood, bone pain and various kidney problems. Symptoms of excess vitamin D include nausea, vomiting and frequent urination. You usually need to consume over 60,000 IU of vitamin D per day for this to happen, however. [13]

[ Edit ] Video

[ Edit ] [19659050] Tips

  • The vitamin D contained in pills is usually synthesized from dihydrotachysterol and ergocalciferol. These pills have been scientifically proven to be more difficult for the body to process, and they are generally less effective than getting your vitamin D from food or from the sun. [14]
  • When you eat vitamin D, the food or pill must digest from the stomach before it can be distributed throughout the body. This is why getting out in the sun is so much better than eating foods that are rich in vitamin D or taking a supplement.

[ Edit ] References

  1. [1945 https://my.clevelandclinic.org/health/articles/15050-vitamin-d–vitamin-d-deficiency. 0219659056vard ↑ http://lpi.oregonstate.edu/mic/vitamins/vitamin-D#sources [19659057] ↑ http://www.cancer.org.au/preventing-cancer/sun-protection /vitamin-d/how-much-sun-is-enough.html
  2. https: //www.ncbi.nlm.nih.gov/pmc/articles/PMC3356951/vud19659059vard↑ http: //lpi.oregonstate.edu/mic/vitamins/vitamin-D#sources
  3. http://lpi.oregonstate.edu/mic/vitamins/vitamin-D#sources
  4. [1945 https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
  5. [1945 https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
  6. [1945 https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
  7. [1945 htt ps: //www.hsph.harvard.edu/nutritionsource/vitamin-d/
  8. [1945 https://my.clevelandclinic.org/health/articles/15050-vitamin-d–vitamin-d- deficiency
  9. https://www.mayoclinic.org/drugs-supplements-vitamin -d / art-20363792
  10. https://www.mayoclinic.org/healthy-lifestyle/ nutrition and healthy eating / expert response / vitamin-d-toxicity / faq-20058108
  11. https://www.health.harvard.edu/staying-healthy/taking-too-much- vitamin-d-can-cloud-its-benefits-and-create-health-risks

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