Maximizing Vitamin D Absorption: Know How to Increase Vitamin D

Vitamin D strengthens the muscles to protect the lungs, heart and kidneys in addition to bone health. It also helps in keeping our mood and mental health fine. It is also helpful in reducing depression. Vitamin D increases calcium in the body which gets absorbed from the intestine and reaches the bone and makes the bones strong. It also helps in preventing certain diseases in the body like osteoporosis and cardiovascular diseases, diabetes mellitus and multiple psoriasis. Sometimes respiratory tract infections, bronchitis and pneumonia are also linked to vitamin D deficiency. After the age of 30, the need for Vitamin D increases even more, this vitamin is also helpful in correcting mood changes and hormonal imbalance in women.

(Read more -Vitamin D rich foods)

There are three primary ways to increase vitamin D in our bodies: sunlight, food, and supplements.

The skin begins to produce vitamin D for the body when exposed to the sun's UV rays. Most of the vitamin D can be supplied by regular exposure to sunlight, but people who spend most of their time inside or without sunlight are more likely to be deficient in vitamin D. Exposure to sunlight for 5 to 30 minutes a day can produce enough vitamin D for the skin but how much sunlight a person needs to make enough vitamin D also depends on other factors, such as That's location, season, smog level, sunscreen use, cloudiness, age and skin color. But spending more time in the sun than necessary The risk of skin cancer increases, which is the highest in the U.S. The most common cancer in. That's why you must use sunscreen while going out. By all means, enjoy your time in the sun and soak up that Vitamin D – but stay safe, protect your skin.

The body produces some Vitamin D from sunlight, we can fulfill the rest of the requirement from food. The best natural sources of the vitamin are fatty fish such as trout, salmon, tuna and mackerel. Apart from this, Vitamin D can also be obtained from cheese, egg yolk, and fatty meat. Mushrooms contain the highest amount of Vitamin D and if you eat it then include it in your diet at least twice a week. Including milk, cereals and orange juice in your diet can help in increasing the intake of Vitamin D.

It is possible to get enough vitamin D from diet and sunlight, but it is not necessary to always get enough. Especially those people who do not eat grains, milk, curd and fish, they will have to take supplements to overcome the deficiency of Vitamin D. However, it is important to consult your doctor before starting a new supplement. In general, a daily dose of 600 IU to 1,000 IU of vitamin D is quite safe and there are many good supplements available in the market today that are made from Ayurvedic herbs and are safe for use.

Nowadays, lamps emitting UV-B radiation are also available in the market, although these lamps are expensive but whenever the skin comes in contact with it, the skin is capable of producing its own Vitamin D. UV lamps mimic the action of the sun and can be especially helpful if you don't go out in the sun. Do not use it for more than 15 minutes at a time.