Effective Strategies to Boost Your Vitamin D Levels

Vitamin D is synthesized in your skin when exposed to sunlight, specifically from ultraviolet B (UVB) rays. These rays provide the energy needed for the skin to produce vitamin D from cholesterol. Spending time outdoors a few times weekly in sunny environments can often suffice for adequate vitamin D intake, especially in sunny regions.

Dietary sources of vitamin D include primarily fish oils like cod liver oil, which offers twice the daily requirement per tablespoon. Fortified foods such as dairy products and cereals also contribute, along with small amounts found in eggs, certain mushrooms, and seafood like salmon and tuna. Vegetarians can get vitamin D from fortified plant-based products including milk, yogurt, cheese, and tofu.

Vitamin D supplements are available in two forms: D2 (ergocalciferol) and D3 (cholecalciferol). D3 is preferred because it is more potent and naturally produced by the body. Infants who are breastfed should receive 300-400 IU of vitamin D daily from birth until they are weaned and consuming sufficient fortified foods. Older children and teens with inadequate dietary intake may also benefit from daily supplements of 300-400 IU. However, consult your healthcare provider before taking any supplements to avoid overdose risks. Use D3 supplements unless prescribed otherwise, as they have better efficacy and safety profiles.