If you are low on vitamin D, here are several steps you can consider to improve your levels:

1. Sunlight Exposure: Vitamin D is often called the "sunshine vitamin" because your skin can produce it when exposed to sunlight. Spending about 15-30 minutes in direct sunlight at least twice a week can help boost your vitamin D levels. However, factors such as geographic location, skin color, and use of sunscreen can affect how much vitamin D your skin produces¹.

2. Diet: While it is challenging to get adequate vitamin D from diet alone, you can include certain foods that are natural sources or fortified with vitamin D. Some examples include:

   • Fatty fish such as salmon, mackerel, and sardines
   • Fortified dairy products and plant-based milk alternatives
   • Fortified cereals
   • Egg yolks²

3. Vitamin D Supplements: Supplementation is often necessary to achieve adequate vitamin D levels because dietary sources and sunlight might not always be sufficient. There are two forms of vitamin D supplements:

   • Vitamin D2 (Ergocalciferol)
   • Vitamin D3 (Cholecalciferol), which is generally more effective in raising and maintaining vitamin D levels³.

   The recommended dosage can vary depending on the severity of the deficiency and individual health factors. For most adults, a daily intake of 600-800 IU is recommended, while individuals over 70 years need about 800 IU. For those with a deficiency, higher initial doses might be prescribed, sometimes up to 10,000 IU daily for short periods^[4^].

4. Regular Monitoring: It is important to monitor your vitamin D levels regularly, especially if you are taking high-dose supplements. This can be done through a blood test that measures the level of 25-hydroxyvitamin D.

Would you like me to look up some vitamin D supplement products available on Pillser?

Footnotes

1. Vitamin D - The Nutrition Source ↩

2. Vitamin D Deficiency - StatPearls ↩

3. Office of Dietary Supplements - Vitamin D ↩