Vitamin D is an extremely important nutrient for the well-being and functioning of human body. Interestingly, vitamin D is both a nutrient we eat and a hormone our bodies make.
If your body doesn’t have enough vitamin D, it can lead to vitamin D deficiency. According to doctors and health experts, people with prolonged and severe vitamin D deficiency can experience symptoms associated with secondary hyperparathyroidism, including bone pain, arthralgias, myalgias, fatigue, muscle twitching (fasciculations), and weakness.
How much vitamin D do you need?
The daily value (DV) for vitamin D is 800 IU (20 mcg). According to Harvard TH Chan School of Public Health, the Recommended Dietary Allowance for adults 19 years and older is 600 IU (15 mcg) daily for men and women, and for adults >70 years it is 800 IU (20 mcg) daily.
An estimated one billion people have inadequate levels of vitamin D in their blood, and deficiencies can be found in all ethnicities and age groups.
How to increase your vitamin D levels?
You can get vitamin D through sun exposure, food, and supplements. Researchers suggest you need about five to 30 minutes of skin exposure to sunlight without sunscreen daily or at least twice a week to get enough vitamin D from the sun. However, sun exposure without sunscreen leads to skin aging and increases skin cancer risk.
Some foods naturally provide vitamin D while others are fortified, which means the nutrient has been added. You can also take a vitamin D supplement, however, consult your doctor before consuming any supplement.
Which food can increase vitamin D levels?
You can obtain vitamin D naturally from several animal-based foods and a limited amount of plant-based foods. Here are some healthy foods that are high in vitamin D:
- Fatty fish like Salmon, Herring and sardines
- Cod liver oil
- Whole eggs
- Mushrooms
- Fortified foods
- Red meat