Vitamin D, also known as the ‘sunshine vitamin,’ is an essential nutrient that the body requires. From maintaining bone health, immune function, and mood regulation, this nutrient plays a crucial role in the body. Yet, vitamin D deficiency is very common. Vitamin D deficiency affects approximately 1 billion people, and in some populations, the deficiency rate is almost 50%. Lack of sun exposure, unbalanced diet, or other illnesses could be the reason. There is no doubt that vitamin D is essential. But what’s the most effective way to boost Vitamin D levels quickly? Let’s take a look.What is vitamin D
Vitamin D is a fat-soluble nutrient. It mainly exists in two forms.
- Vitamin D2 (ergocalciferol) is derived from plant sources and fortified foods.
- Vitamin D3 (cholecalciferol) is produced by the skin when exposed to sunlight. It is also found in animal-based foods such as salmon, cod, and egg yolks.
Most effective way to boost vitamin D immediately
One way to get vitamin D naturally is by sun exposure. Interestingly, it is also the most effective way to boost vitamin D levels immediately. When your skin is exposed to sunlight, it naturally makes vitamin D from cholesterol. The sun’s ultraviolet B (UVB) rays interact with the cholesterol in skin cells, and trigger the process of vitamin D synthesis. Your body can produce all the vitamin D it needs through sun exposure. Which is the best time to soak up the sunshine
Midday is the best time to catch the sun, if you want to make vitamin D. Studies have suggested that the body can produce vitamin D most efficiently during noon. This is because UVD rays are most intense during this time, and you will probably need less time to make the nutrient. Ensure to get sun exposure on your face or arms for about 10 minutes between 11 am and 3 pm, but take care not to get the sun burn. A study suggests that one should aim to get about 15 to 20 minutes of sunshine daily, with over 40% of skin exposed, to prevent vitamin D deficiency. How much vitamin D do you need
About 400–800 International Units (IU), or 10–20 micrograms (mcg) of vitamin D, is ideal to meet the nutrient requirements of nearly all (97%–98%) healthy individuals. Depending on the age, infants, children, and adolescents might require anywhere from 10 to 15 mcg (400–600 IU).
Also, how much vitamin D your body requires depends on several factors, such as your age, skin color, current blood vitamin D levels, location, and sun exposure, among others. Other sources of vitamin D
Dietary sources of vitamin D include fatty fish (salmon, mackerel), egg yolks, and fortified foods (milk, orange juice). When sun exposure and dietary intake fall short, a healthcare provider may recommend supplementation. Supplements are ideal for those with limited sun access or who have other dietary restrictions. It is also the second-best option to boost vitamin D levels immediately. However, supplementation also increases the chances of overdosing. Excessive intake of Vitamin D can cause toxicity, leading to nausea or kidney issues. Always consult a healthcare provider before starting supplements.
