Natural ways to boost your vitamin D
Known as the sunshine vitamin, maintaining the right level of vitamin D is essential to keep you healthy. Luckily there are a number of ways you can naturally boost your intake.
Research now shows that apart from bone health, vitamin D is also linked to many other functions in the body, too. We’ve done the legwork for you. The sunshine vitamin can also be beneficial for cardiovascular health, rheumatoid arthritis, cancer, glucose intolerance, multiple sclerosis, type 1 and type 2 diabetes, depression and to protect against colds. Here are four ways you can ensure adequate intake – and naturally, too! But like most things in life, a combination of diet, supplements and environment is the key.
Sunlight
The best source of vitamin D is UV-B radiation from the sun. Approximately five to 30 minutes of sun exposure while you’re not wearing sun screen (between 10am and 3pm), at least twice a week, will do the job. It is worth keeping in mind that UV radiation levels vary depending on things like, location, time of year and time of day, so make sure you wear sun protection when the UV Index is three or above. In some states, UV radiation is higher and sun protection is needed all year round at certain times of the day. The Cancer Council Australia say that for most people, adequate vitamin D levels are reached through regular daily activity and incidental exposure to the sun. To check UV levels and the times sun protection is required, look on the Bureau of Meteorology website at www.bom.gov.au – search for UV alert.
Diet
There are many food options that you can incorporate into your diet to ensure you have healthy levels of the sunshine vitamin. Think fatty fish (sardines, herring, mackerel, tuna and salmon), canned tuna, milk that has been fortified with vitamin D, egg yolks and cereals that have been fortified with vitamin D.
Supplements
From tablets and capsules to liquids, supplements are a convenient way to ensure you are getting enough vitamin D. The even better news is, there are some natural supplement options out there. Be careful, though, as too much can be toxic. Depending on your situation, daily dosages vary. The safest way to be sure on what’s best for you is to consult your doctor.
Cod liver oil
If you’re not a fan of fatty fish, then you’ll be pleased to know that cod liver oil – which comes from the liver of the cod fish – is very rich in vitamins A and D. Women 60-plus should have around 700mcg per day and men 60-plus, 900mcg per day.
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