Vitamin D is an essential nutrient that plays a crucial role in maintaining bone health, supporting the immune system, and even enhancing mood. Often referred to as the “sunshine vitamin,” vitamin D is synthesised by the body when skin is exposed to sunlight. However, many people face vitamin D deficiency due to limited sun exposure, especially in urban settings, which can lead to fatigue, depression, and weakened bones.
According to Gurugram-based clinical nutritionist Parul Bahl, “Vitamin D is essential for bone health, immune function, and overall well-being. I have some simple strategies for my patients. Start by aiming for 10 to 20 minutes of midday sun exposure several times a week. This natural method allows your skin to synthesise vitamin D naturally. Incorporate foods rich in vitamin D, such as fatty fish (salmon, mackerel), fortified dairy products, egg yolks, and mushrooms exposed to UV light. Taking vitamin D supplements, especially in winter months or if you have limited sun exposure also helps. Vitamin D3 (cholecalciferol) is generally more effective than D2 (ergocalciferol). Make sure to maintain a balanced diet and a healthy weight, as obesity (excess fat) can impact vitamin D metabolism.”
Also read | Health benefits of vitamin D in daily diet: Boost bone health, immune functions and more
By implementing the following strategies, you can effectively enhance your vitamin D levels, promoting better health and vitality.
- Spend more time in the sun
The most natural way to boost vitamin D levels is through sunlight exposure. When UVB rays hit the skin, it triggers vitamin D synthesis. However, depending on where you live, the time of year, and your skin tone, the amount of sun exposure needed can vary. People with darker skin may need longer exposure to produce sufficient vitamin D compared to those with lighter skin. To increase vitamin D naturally, aim to spend about 10-30 minutes in the sun, preferably during midday when the sun’s rays are the strongest. Be mindful not to overexpose your skin, as this can lead to sunburn and increase the risk of skin damage.
- Incorporate vitamin D-rich foods
While the sun is the most significant source of vitamin D, certain foods can help supplement your intake. Incorporating these foods into your daily diet is especially important during winter months or if you have limited sun exposure.
Fatty fish such as salmon, mackerel, and sardines are excellent sources of vitamin D. Just one serving of salmon can provide a significant portion of your daily requirement.
Egg yolks contain small amounts of vitamin D, especially those from chickens raised outdoors.
Fortified foods such as cereals, dairy products, and plant-based milks are also good sources. Many food manufacturers fortify their products with vitamin D to help combat deficiencies.
Mushrooms, particularly those exposed to UV light, are one of the few plant-based sources of vitamin D, making them an essential addition for those following a plant-based diet.
Also read | Foods high in vitamin D3: Plan your daily diet around these foods to boost bone health, immunity
- Take supplements
For those unable to get enough sunlight or incorporate enough vitamin D-rich foods into their diet, supplements can be a highly effective solution. Vitamin D supplements are available in two forms: D2 and D3. While both can increase vitamin D levels, studies show that vitamin D3 is more effective at raising and maintaining those levels.
Before starting any supplement regimen, it’s essential to consult a healthcare provider to determine the correct dosage for your specific needs. Over-supplementation can lead to toxicity, which may cause nausea, kidney damage, or calcium buildup in the blood.
Dr Rakesh Sharma, a leading nutritionist from New Delhi, advises, “In regions like India, where many people avoid direct sun exposure due to the heat, vitamin D deficiency is common. Incorporating a daily vitamin D3 supplement along with consuming fortified foods can help maintain adequate levels throughout the year.”
- Use UV lamps or bulbs
If you live in an area with little sunlight, especially during the winter months, UV lamps and bulbs can mimic the sun’s UV-B rays and trigger vitamin D production in the skin. These lamps are especially useful for those living in colder climates or people who spend most of their time indoors. However, just like with sun exposure, it’s crucial to limit the time spent using these lamps to avoid skin damage.
- Maintain a healthy weight
Research has shown that individuals with higher body fat levels tend to have lower vitamin D levels. This is because vitamin D, being fat-soluble, gets trapped in the body’s fat tissue, making it less available for use. By maintaining a healthy weight through a balanced diet and regular exercise, you can help your body better utilise the vitamin D it receives from sunlight and food.
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