How to Increase Vitamin D Intake

Vitamin D plays a vital role in strengthening your bones and teeth and its deficiency can lead us to several health problems like muscle pain, weakness, rickets, psoriasis etc. Mostly, those who are lactose-intolerant suffer the Vitamin D deficiency. Similarly, people who do not go out much and ultimately lack of sun exposure results in the deficiency.

However, there are many ways to improve the situation. Most obvious method is to increase its intake. The problem is that hardly few know how to increase Vitamin D ingestion. Do not worry as all you need to do is to follow some simple yet effective directions.


  • 1

    Find out the sources of Vitamin D:

    First of all, you should do some research and make a list of the natural sources of Vitamin D. You can ask a nutritionist or just browse the internet for this purpose. You will find out that there are some food items which comprise Vitamin D and there are some unusual sources also. The Sun is the biggest and best source of this healthful element.

  • 2

    Know your deficiency:

    Before going for a method, you should know how much you need to improve. This will help you to make a diet plan and decide other methods to increase the amount of Vitamin D in your body. Normally, it varies from 200 IU for kids to 600 IU for elders. Make sure that you have absolutely correct stats so that you can maintain the required level.

  • 3

    Eat wisely:

    You should make a balanced diet plan to increase Vitamin D intake. Dairy products are the largest source of this nutritious element so you should not ignore milk, yogurt, custards etc. Recent studies show that one glass of milk offers 100 IUs of Vitamin D to your body. Similarly, fortified cereals and fatty fish like tune and salmon also increase the Vitamin D level in your body.

  • 4

    Take supplements:

    If you are lactose-intolerant and cannot consume the dairy product then you can replace them with Vitamin D supplements. However, make sure that you are not taking more than 10,000 IUs per day as its excessive use can leave negative effects on your health. Moreover, you should consult a nutritionist instead of starting a supplement on your own.

  • 5

    Walk under sun:

    You should know that the sunlight is a really good source of Vitamin D so start walking under the sun. However, make sure that your body parts are properly protected as there is also a possibility of sunstroke.

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