Vitamin D plays a crucial role in maintaining strong bones, supporting immune function and promoting overall health. Despite its importance, many people struggle to maintain adequate levels. If you’re considering how to get more vitamin D, you have a few options.
What is vitamin D?
Vitamin D is a fat-soluble nutrient that is critical to our health. It helps calcium absorption, which helps us maintain strong and healthy bones. It can also help boost the immune system, bolster mental health and help maintain strong cardiovascular health.
According to the Centers for Disease Control and Prevention (CDC), only about two-thirds of the U.S. population has a sufficient level of this nutrient. This means that a third of us are not getting enough.
Best sources of vitamin D
Sunlight exposure
The most natural way to boost levels is through controlled sun exposure. Your body produces this nutrient when UVB rays from sunlight hit your skin. However, several factors affect this process:
- Time of day: UVB rays are strongest between 10 a.m. and 3 p.m.
- Season and latitude: Northern locations receive less UVB radiation, especially in winter
- Skin pigmentation: Darker skin requires more sun exposure to produce the same amount
- Age: Older adults produce less from sunlight
For most people, 10 to 30 minutes of midday sun exposure several times per week is sufficient. Always protect your skin from burning by wearing sunscreen, because this can increase your skin cancer risk.
Dietary sources
While few foods naturally contain vitamin D in a readily usable form, several good sources include:
Natural food sources
- Fatty fish (salmon, mackerel, herring, sardines, swordfish and tuna)
- Egg yolks
- Cod liver oil
- Beef liver
- Cheese (especially Swiss cheese)
- Mushrooms exposed to UV light
Fortified foods
Many foods are also fortified with vitamin D. Check the nutrition labels to see how much of it is in your favorite foods. Some of those may include:
- Milk and dairy products
- Orange juice
- Breakfast cereals
- Plant-based milk alternatives
Supplementation
Because this nutrient is not naturally present in many foods, supplements are helpful for boosting consumption.
If you can’t maintain adequate levels through sunlight and diet alone, supplements may be necessary. The recommended daily allowance (RDA) varies by age:
- Adults up to age 70 years: 600 international units (IU) (15 mcg)
- Adults over 70: 800 IU (20 mcg)
- Pregnant/breastfeeding women: 600 IU (15 mcg)
If you have any questions about the type, dosage or interaction of your supplements, contact your doctor. Individual needs vary based on factors like:
- Geographic location
- Diet
- Skin tone
- Medical conditions
- Medications
Vitamin D levels: Too high or too low?
Deficiency
Many people are at risk of a deficiency, or having too little. Common symptoms include:
- Fatigue
- Feeling cold
- Bone and muscle pain
- Bone fractures
- Mood changes
- Increased susceptibility to infections
If you experience these symptoms, make an appointment with your primary care provider for lab tests. Understanding your current levels can help them determine the best treatment for you.
Can you have too much?
While vitamin D is essential, too much can be harmful. The upper limit for adults is 4,000 IU (100 mcg) per day. Too much can lead to:
- High blood calcium levels
- Kidney problems
- Heart rhythm abnormalities
Are there different types of vitamin D?
There are two major forms of vitamin D – D2 and D3. When you’re considering how to get more vitamin D, each plays a role.
Vitamin D2 (ergocalciferol)
Vitamin D2 is produced by plants and fungi and is found naturally in some mushrooms exposed to UV light. While it is less efficiently absorbed by the body than D3, it’s commonly used to fortify foods. Also, because D2 is plant-based, people who prefer to avoid animal products often choose it.
Vitamin D3 (cholecalciferol)
Found naturally in animal-based foods like fatty fish, egg yolks and liver, D3 is produced in human skin when it’s exposed to sunlight. Because it more effectively raises and maintains levels in the blood, it’s generally considered the preferred form for supplementation. It also more closely resembles the form naturally produced by your body.
Tips on how to get more vitamin D
- Get regular, safe sun exposure
- Include vitamin D-rich foods in your diet
- Consider supplementation if recommended by your health care provider
- Monitor your levels through regular blood tests
- Maintain a healthy weight – obesity can affect absorption
How we can help
Maintaining adequate levels of vitamin D is essential to stay healthy. Work with your primary care provider to develop a personalized plan that meets your specific needs. Make an appointment if you have any symptoms or risk factors for a vitamin D deficiency, are considering supplements or have any underlying health conditions.
Learn about the primary care services we offer at Mercy Health.
