A lesser-known fact about vitamin D is that it isn’t simply a vitamin – but a hormone too – and it is essential to running many different aspects of our bodies from helping to support a healthy immune system to strong bones.
Here are some of the ways you can make sure you get enough Vitamin D to keep your body healthy.
Spending time outdoors
The most natural way to get vitamin D is through sunlight, by spending some time outdoors, during the times of day (and year) when the sun isn’t too fierce. While sunlight is a natural source of vitamin D, it’s important to practice sun safety to avoid skin damage and reduce the risk of skin cancer. Get sun exposure without sunscreen for a limited time, and then use sunscreen to protect your skin. As a rule of thumb, 20 minutes during mild sun exposure, followed by sunscreen should be sufficient – however be sure to consult a medical practitioner first, as this can vary from skin type to skin type.
Healthy food sources
There are plenty of healthy foods which are naturally rich in vitamin D, particularly fatty fish such as salmon, mackerel and trout as well as cod liver oil and egg yolk. Meanwhile, some other foods such as plant-based milk, some cereals and some dairy products have been fortified with vitamin D, which means they’ve had the nutritious vitamin added to the food item for its health benefits.
Source a good supplement
If you have difficulty getting enough vitamin D from sunlight and food, it might be a good idea to consider taking vitamin D supplements. Consult with your healthcare provider before starting any supplementation to determine the appropriate dosage for your individual needs. People with darker skin types are more at risk from vitamin D deficiency; one of the best ways to check is ask your local healthcare provider for a vitamin D test to check your levels to see if they need to be improved.
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