There are several effective ways to increase vitamin D levels:
- Spend time in sunlight: Your skin produces vitamin D when exposed to UV-B rays from the sun. The amount produced depends on factors like skin tone, age, location, and sunscreen use. A few minutes of unprotected sun exposure can start vitamin D production.
- Eat vitamin D-rich foods: Fatty fish (salmon, mackerel, sardines, tuna), egg yolks, mushrooms exposed to UV light, and fortified foods (milk, plant-based milk, orange juice, cereals) are good dietary sources.
- Take supplements: Vitamin D3 supplements are often more effective than D2. Appropriate dosage depends on your current levels, with common recommendations around 600 to 2000 IU daily. Vegan D2 or lichen-based D3 supplements are options for vegans.
- Use UV lamps: Especially in locations with limited sun exposure, UV lamps designed for vitamin D production can help increase levels.
Balancing sun exposure, diet, and supplements is the best approach to ensure adequate vitamin D.
