Increase your sun exposure. Aim for 10-30 minutes of midday sun on your arms and legs several times a week, adjusting based on your skin type and location. Always protect yourself from sunburn.
Incorporate vitamin D-rich foods into your diet. Fatty fish like salmon, tuna, and mackerel are excellent sources. Consider egg yolks, mushrooms, and fortified foods like milk and cereals.
Supplement with other nutrients. Vitamin K2 works synergistically with vitamin D to improve calcium absorption. Magnesium is also crucial for vitamin D activation. Consider a supplement containing both.
Consider a vitamin D3 supplement, but consult a doctor first. Blood tests determine the appropriate dosage, ensuring you receive the correct amount for your individual needs.
Improve your gut health. A healthy gut microbiome is critical for nutrient absorption, including vitamin D. Eat plenty of fiber-rich foods, fermented foods and consider a probiotic supplement.
Address underlying health conditions. Certain diseases, such as Crohn’s disease, can interfere with vitamin D absorption. Treatment of the underlying condition can improve vitamin D levels.
Regular exercise enhances vitamin D absorption and overall health. Include regular physical activity in your routine. Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week.
