5 Ways To Boost Vitamin D Levels

Vitamin D is a powerhouse vitamin, responsible for many functions in the body including bone growth, maintaining proper calcium levels, immune function, and reducing inflammation to name a few. During pregnancy, vitamin D plays a critical role in the development of baby’s bones and teeth and as a recent study found a deficiency may lead to complications during pregnancy. Despite our body’s need for vitamin D; in can be tricky to find through dietary sources so here are 5 ways to boost vitamin D levels. Supplements are often a taboo subject amongst health care providers because of an often lack of scientific evidence; but this is not the case with vitamin D. For expecting women, vitamin D will be a part of your prenatal vitamins, and be sure to talk to your doctor before taking any additional supplements.

For many, vitamin D can be difficult to get from the diet especially for those who do not consume animal products such as vegans, vegetarians, or those with food allergies including lactose intolerance. We can produce vitamin D in the skin with the help of sunlight exposure, but the strength of the sun varies greatly by geographic location and persons with darker skin are less efficient at this process due to differences in skin pigmentation.

1. Sunshine: Vitamin D is also called the sunshine vitamin, and it takes about 10-15 minutes of direct midday sun exposure on arms, face, or hands. Unless you or your child is extremely sensitive to sun, allow about 10-15 minutes outside before applying sun block, and then be sure to apply to protect skin.
2. Eggs: Egg yolks are a rich source of vitamin D.
3. Fortified Beverages: It is not just milk that is fortified; you can now get orange juice fortified with vitamin D as well as milk alternatives such as soy, rice, or almond milk.
4. Fish: Adding a serving of salmon, tuna, or sardines a few times a week can help as these fish are highest in vitamin D.
5. Cod Liver Oil: You might have heard your parents or grandparents reminisce about having to take cod liver oil but just a teaspoon provides the 400 IU needed for young children daily as well as meeting vitamin D needs during pregnancy. Now several flavored brands are available which can be easily snuck into a smoothie or mixed in with some rice cereal.