From the Guidelines
To increase vitamin D naturally, spending 10-15 minutes in direct sunlight several times a week with face, arms, and legs exposed is recommended, as well as consuming vitamin D-rich foods like fatty fish, egg yolks, and fortified products. According to the US Preventive Services Task Force recommendation statement 1, increasing dietary vitamin D intake or UVB exposure are viable treatment options for vitamin D deficiency. It's essential to note that sun exposure to prevent vitamin D deficiency is not generally recommended due to the increased risk of skin cancer associated with UVB radiation 1.
Some key points to consider for natural vitamin D increase include:
- Consuming vitamin D-rich foods such as fatty fish (salmon, mackerel, tuna), egg yolks, cheese, and mushrooms exposed to UV light
- Including fortified products like milk, orange juice, and cereals in the diet
- Considering cod liver oil supplements, which provide about 450 IU per teaspoon
- Being mindful of individual factors that may affect vitamin D levels, such as skin pigmentation, age, and sun exposure habits
The Institute of Medicine suggests that daily dietary vitamin D intake of 600 IU in adults aged 18 to 70 years and 800 IU in adults older than 70 years should be sufficient to meet the needs of 97.5% of the adult population, as mentioned in the study 1. However, it's crucial to weigh the benefits of sun exposure against the risks, especially for individuals with a higher risk of skin cancer. Ultimately, a balanced approach that combines moderate sun exposure with dietary sources is likely the best way to maintain adequate vitamin D levels naturally.
From the Research
Increasing Vitamin D Naturally
To increase vitamin D levels naturally, consider the following options:
- Spend time outdoors, as exposure to sunlight triggers the production of vitamin D in the skin 2
- Consume foods rich in vitamin D, such as fatty fish, egg yolks, and fortified dairy products 2
- Maintain a healthy diet and lifestyle, as this can help support overall vitamin D levels 3, 4, 5, 6
Vitamin D Supplementation
If natural methods are not sufficient, vitamin D supplementation may be necessary:
- The US Institute of Medicine recommends 600-800 IU of vitamin D per day for adults, depending on age 3
- The US Endocrine Society suggests 1500-2000 IU per day for adults to maintain optimal vitamin D levels 3
- Vitamin D supplementation can be effective in preventing and treating vitamin D deficiency, particularly in individuals with severe deficiency 4, 5, 6
Special Considerations
Certain groups may require special consideration when it comes to vitamin D:
- Individuals with inflammatory bowel disease or prior gastric bypass may require higher doses of vitamin D to sustain their vitamin D status 3
- Pregnant and lactating women, as well as individuals with co-morbid conditions, may require tailored treatment regimens to ensure optimal vitamin D levels 6
- Vitamin D deficiency is highly prevalent in certain populations, such as in India, and standardized guidelines are necessary to prevent and treat deficiency 6