Effective Strategies to Boost Your Vitamin D Levels

Vitamin D is synthesized in the skin when exposed to sunlight, specifically the UVB rays from the sun. This process converts cholesterol in the skin into vitamin D. Spending time outdoors a few times weekly in sunny conditions may suffice for optimal levels if you're in a region with ample sunshine.

Dietary sources of vitamin D include fish oils like cod liver oil, which can provide twice the daily requirement in just one tablespoon.

Foods such as fortified dairy products and cereals are good vitamin D sources. Certain mushrooms, egg yolks, and fatty fish like salmon, tuna, and swordfish also supply this essential vitamin. Vegetarians can obtain vitamin D from fortified plant-based products like soy milk, yogurt, cheese, tofu, and other soy-derived foods.

Vitamin D supplements come in D2 (ergocalciferol) and D3 (cholecalciferol) forms. D3 is typically preferred due to its similarity to the vitamin naturally produced in the body. The recommended intake for infants is 300-400 IU daily, continuing until they begin consuming more than 1,000 mL of fortified milk or formula. Older children and teens who do not get enough from diet should also consider supplements. Always consult a healthcare professional before taking vitamin D supplements to avoid overdose risks. Prescription medications often contain potent forms of vitamin D, so do not switch between different types without medical advice.