Vitamin D has gotten a great deal of attention in recent years. As an essential nutrient your body needs for many vital processes, many people are finding that they struggle to maintain their Vitamin D. Low Vitamin D is considered to be a health concern around the world.
How Much Do You Need?
There is not one clear recommendation for Vitamin D your body needs. The Reference Daily Intake is set at 600-800 IU per day while the US Endocrine Society recommends 1,500-2,000 IU daily. The amount you need may vary slightly from person to person. However, It’s recommended to keep your intake below 4,000 IU per day in most cases.
Since maintaining Vitamin D levels can be challenging, it’s a good idea to check your levels annually and focus on maintaining your levels. If you’re not sure of how to do this, these effective ways will help you get there.
1. Go Outside
Vitamin D is often referred to as the sunshine vitamin since the sun actually provides Vitamin D. Your skin contains a compound that will create Vitamin D when it’s exposed to natural sunlight. Since this form of Vitamin D may be more long-lasting than food or supplement sources, spending time outside is recommended. It’s recommended that the average person needs about 10-15 minutes to provide adequate Vitamin D.
2. Eat Fatty Fish and Seafood
Fish and seafood, in general, are rich sources of Vitamin D. in fact, a 3.5 serving of canned salmon provides about 50% of your RDI with 386 IUs. The exact amount of vitamins in seafood will depend on the type and environment of fish. However, since these foods are also a rich source of omega-3 fatty acids, it’s recommended to have seafood about twice a week.
3. Enjoy Mushrooms
Mushrooms are the only vegetarian source of Vitamin D. Just like humans, mushrooms can actually produce their own Vitamin D when they’re exposed to sunlight. While wild mushrooms tend to have a higher concentration of Vitamin D, all mushrooms are a good source. If you enjoy mushrooms, add them to dishes, salads, and even snacks on them to get a good source in your diet.
5. Consider Fortified Foods
Because not many foods contain Vitamin D naturally, this nutrient is often added to foods in a process known as a fortification. You should keep in mind that this may not be as well absorbed as natural sources but can be helpful to get in a fair amount. Fortified foods include the following:
- Orange juice
If you’re not sure whether these foods contain Vitamin D, then check the label.
Although many people prefer to get their Vitamin D from natural sources, you may require a Vitamin D supplement. Talk to your doctor about supplement needs prior to starting one. You may need a supplement for a short period of time but can also focus on getting enough Vitamin D from other sources to stop this source. Regardless of the source, there are many benefits of maintaining Vitamin D levels so keep an eye on yours.
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