Effective Ways to Increase Vitamin D Levels & Support Overall Wellness
Vitamin D is an important nutrient that helps the body absorb calcium and phosphorus, which are essential for maintaining strong bones and teeth. Low vitamin D levels can develop when you get limited sunlight, consume too few vitamin D-rich foods, or have certain health or lifestyle factors that affect vitamin D levels.
Read on to understand practical ways to support vitamin D levels, which foods can contribute to your intake, and what to consider when trying to increase vitamin D safely.
Why Can Vitamin D Levels Become Low?
Vitamin D levels can be affected by several lifestyle and health-related factors. Common factors associated with low vitamin D levels include:
- Limited exposure to sunlight
- Low intake of vitamin D-rich foods
- Spending most of the day indoors
- Increasing age
- Obesity
- Certain health conditions that affect nutrient absorption
- Certain medicines that affect vitamin D metabolism
How to Increase Vitamin D Levels
There are three practical ways to support vitamin D levels: sunlight exposure, dietary sources, and supplements when appropriate. The right approach can depend on your current vitamin D status and individual circumstances.
1. Get Regular Sunlight Exposure
The sun is among the natural methods that allow the body to synthesise vitamin D. Exposure to ultraviolet B (UVB) rays allows for vitamin D synthesis by the body.
Sunlight exposure for approximately 10–30 minutes is considered to be one of the most common recommendations. It should be noted that there is no particular time limit that would suit everybody. Factors such as skin type, seasons, region, clothes, and even the amount of exposed skin can influence the production of vitamin D.
Early morning sunlight as well as midday sunlight are considered to be some of the periods when exposure takes place. The crucial thing about exposure is not being overexposed, which results in sunburning.
Note: The amount of sunlight needed for vitamin D production varies according to factors such as skin type, geographic location, season, time of day, and skin exposure.
2. Add Vitamin D Sources to Your Diet
Food can help you maintain your vitamin D intake, although relatively few foods naturally contain substantial amounts of this nutrient. Some of them are:
| Food source | Vitamin D contribution |
| Fatty fish such as salmon, mackerel, tuna and sardines | Natural source of vitamin D |
| Egg yolks | Contains vitamin D |
| Mushrooms exposed to UV light | Can provide vitamin D |
| Fortified milk | Vitamin D is added during processing |
| Fortified cereals | Can contribute to daily vitamin D intake |
| Fortified yoghurt | Provides added vitamin D |
| Fortified orange juice | Can contribute to vitamin D intake |
Note: Vitamin D content varies by food type, fortification levels, and preparation methods. Sunlight exposure also plays a key role in maintaining adequate vitamin D levels.
Fatty fish are among the more substantial natural food sources of vitamin D. For people who do not eat fish, fortified foods can provide additional options. Including a variety of these foods as part of a balanced diet can help improve overall vitamin D intake.
3. Consider Vitamin D Supplements When Appropriate
Diet and exposure to the sun might sometimes not be enough sources of vitamin D. In such cases, supplements could be considered, especially if vitamin D deficiency has been determined or one is prone to it.
There are various kinds of supplements for vitamin D; some of which are vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). The dosage might differ based on age and the vitamin D requirement of an individual.
You also have to know that taking supplements is not necessarily the right solution. A high dose does not automatically speed up everything. Excess vitamin D intake causes vitamin D toxicity and other serious consequences.
4. Check Your Vitamin D Levels
If you suspect that your vitamin D levels are low, testing can provide a clearer picture of your current status. A 25-hydroxyvitamin D blood test is commonly used to assess vitamin D levels.
Testing can be particularly useful when deficiency is suspected or when supplementation is being considered. It can help distinguish between simply improving dietary intake and addressing an identified deficiency.
How Quickly Can Vitamin D Levels Increase?
It will depend on the underlying reason for the deficiency as well as the level of your deficiency. Everyone has different rates at which they achieve the changes.
For a person who is having a problem due to a lack of sun or poor dietary intake, improving these aspects can help increase the level. Taking vitamin D supplements is another option, as changes will be noted in blood levels in a few weeks’ time.
How Much Vitamin D Do You Need?
The amount of vitamin D required varies with age, as shown in the following table. The recommended daily amount given below is in micrograms (mcg) and 600 International Units (IU).
| Age group | Recommended daily amount |
| Infants 0–12 months | 10 mcg (400 IU) |
| Children and teenagers | 15 mcg (600 IU) |
| Adults 18–70 years | 15 mcg (600 IU) |
| Adults over 70 years | 20 mcg (800 IU) |
| Pregnant or breastfeeding individuals | 15 mcg (600 IU) |
Note: These are general recommended daily amounts and should not be considered treatment doses for an existing deficiency. Individual requirements may vary depending on health status and other factors.
Things to Keep in Mind When Increasing Vitamin D
While trying to increase vitamin D, keep these points in mind:
- Sunlight needs can vary from person to person.
- Prolonged sun exposure can damage the skin.
- Only a limited number of foods naturally contain substantial vitamin D.
- Fortified foods can provide additional dietary sources.
- Supplements may be useful when dietary intake and sunlight are insufficient.
- Taking excessive amounts of supplements can be harmful.
- Existing health conditions and medicines may affect vitamin D levels.
When Should You Seek Professional Advice?
Consider speaking with a healthcare professional if you suspect vitamin D deficiency, have a condition that may affect nutrient absorption, or are considering vitamin D supplementation.
Professional guidance can also be useful when a blood test shows low vitamin D levels. The appropriate approach may depend on your current level, age, health status, and other individual factors.
Reader Information: The information shared is only for general educational purposes. Vitamin D contributes to the maintenance of normal bones, teeth, muscle function, and immune system function. However, no single nutrient, food, or supplement can prevent, treat, or cure medical conditions on its own. Vitamin D intake should be considered as part of a balanced diet and healthy lifestyle. Individuals concerned about vitamin D deficiency or supplementation should consult a qualified healthcare professional.
