The body needs enough vitamin D for bone and muscle strength but many of us are not getting enough Vitamin D because we are huddled indoors under quarantine directives. The regular outdoor routines that expose us to natural Vitamin D are limited.
Our bodies are being rewired to working indoors and spending more time in the kitchen than usual. Some of us may be lacking vitamin D or our bodies may be having a hard time absorbing any.
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Now when talking about vitamins, many downplay Vitamin D a lot which should not be the case. It is necessary for a wide range of bodily activities but its well-known function is keeping the bones healthy as it increases the intestinal absorption of calcium.
We can get more Vitamin D by doing these three simple things that health experts like Medical Director and Formulator Dr. Maggie Luther, ND swear by.
Choose Vitamin D rich meals
One of the best and fast ways to increase the body’s Vitamin D levels will be through your meals. Each meal should be well balanced but in the event one is lacking Vitamin D, Dr. Luther says that the naturally occurring Vitamin D3 we need is from animal-based products such as liver, herring, sardines, and egg yolk. They are deemed to be the richest source of Vitamin D. She adds that it is nearly impossible to binge only these animal products daily or incorporate them into every meal.
According to Dr. Luther, “Some foods, such as milk or juice, will be fortified with vitamin D3, which means it has been added versus naturally occurring in these foods. As a note, there is also vitamin D2 found in some vegetable sources, such as mushrooms. While it is absolutely great to get some vitamin D2, it is not considered a replacement for D3, the more bioactive form.”
Spend a minimum of 20 mins a day outside
Do not freak out just yet. We are by no means suggesting you break quarantine regulations and go outdoors. A little time in front of your house or on your balcony should suffice. A quiet 20 minutes’ walk in a less crowded park or on a less busy trail will go along way to help improve your Vitamin D levels.
“Since vitamin D is actually a hormone, the most natural way to get it is through sunlight,” says Dr. Luther. “The body absorbs sunlight through the skin, which increases a prohormone form of vitamin D that is then converted into active vitamin D in the body. However, when you’re not getting at least 30 minutes of direct sunlight (with sunscreen), then your body won’t be able to make sufficient levels.”
Vitamin D supplements
Grab some Vitamin D supplements at the nearest health shop because, in times like these, they could be the fastest or best way to maintain the right amount of Vitamin D in your system. “Look for vitamin D3,” shares Dr. Luther. “The literature has shown that roughly 1000IU or 25mcg is the best level to strive for if you’re looking to maintain your current blood levels. It’s important to get your vitamin D tested so you know what your levels are.
“Work with a healthcare professional to make sure that you’ve got adequate levels and you’re taking the right quantity for yourself. A 1000IU/25mcg is a great starting place.”