Vitamin D is a fat soluble vitamin that plays an important role in strong bones and overall health. According to the Institute of Medicine, the Adequate Intake for vitamin D is 200 International Units (or IU) for adults under age 50, 400 IU for those 51 to 70, and 600 IU for those age 71 and above. However, because of many reasons, many people suffer from vitamin D deficiencies.
Here are 4 ways that you can follow to obtain more vitamin D every day.
1. Improve your food sources of vitamin D
The easiest way to get more vitamin D is eating food items that are rich in this nutrient. There are a wide range of foods for you to choose, but fatty fish is seen as the best source of vitamin D. On average, a 3-ounce serving of fatty fish contains 165 – 445 IUs of vitamin D. Trout, herring, salmon, mackerel, eel, sardines, and canned tuna in oil have high amount of vitamin D. Shellfish such as shrimp and oysters are also good sources of this vitamin. Besides, vitamin D can be found in egg yolks, margarine, cheese, beef liver, milk, breakfast cereals, shiitake mushrooms and yogurt.
2. Enjoy sunlight
Another easy way to have your daily intake of vitamin D is going into the sun. That is because the sunlight spurs your body to produce vitamin D. About 15 to 30 minutes of exposure twice a week with sunscreen on your face only is helpful. However, you should remember not to stay out in the sunlight for a long period of time and bathe for one hour after exposure.
3. Supplement with vitamin D
Because food sources are not plenty, you cannot obtain vitamin D adequately from these natural sources only. Therefore, to meet your daily supplements, you should take a vitamin D supplement, which is a reliable and safe source. You can look for a supplement with vitamin D3 or go for a multivitamin that at least has the Daily Value, i.e. 400 IU of vitamin D.
4. Resort to UV-emitting lamps and bulbs
A great way to help you get your proper daily dose is taking help from Ultraviolet lamps and bulbs. People who are unable to absorb vitamin D and those who cannot get enough in winter months are at high risk of vitamin D deficiency. These ones can resort Ultraviolet lamps and bulbs, which are similar to tanning beds, but smaller. However, it should be better if you ask your doctor before using.