Vitamin D is a fat-soluble vitamin that builds bone tissue by helping your bones absorb calcium. The healthy calcium blood level is at least 50 nmol/L or at least 20 ng/mL. These numbers translate to consuming approximately 600 IU of calcium for people aged 13 to 70 years old, and 800 IU for individuals over 70. There are only three ways to get vitamin D: through your diet, exposure to sunlight and over-the-counter supplementation.
Step 1
Spend 10 to 15 minutes in the sun, without sunscreen, two or three days per week. Your body uses sunlight to make its own supply of vitamin D. People who live in colder climates tend to have lower vitamin D levels because they don't get as much sun exposure. To avoid sun damage and reduce the risk of skin cancer, use sunscreen and do not spend more than 15 minutes exposed to the sun without sunscreen. If you have fair skin or a family history of skin cancer, avoid direct sun exposure and use other methods to get your vitamin D.
Step 2
Consume foods fortified with vitamin D, such as milk, cheese or juice. Vitamin D-fortified dairy products have the added benefit of providing the calcium your body needs. You can also get vitamin D in canned salmon, mackerel and sardines, egg yolk and liver. Fortified cereals also contain vitamin D.
Step 3
Take a daily vitamin D supplement. You can find these supplements at major drug stores, supermarkets and any place that sells vitamins. You can buy vitamin D supplements alone or as part of a multivitamin. Vitamin D comes in different dosages; for the best results take a supplement that has at least 600 IU. You can take more than that amount, but vitamin D is a fat soluble vitamin, and your body will store excess vitamin in your body fat. You should not take more than 4,000 IU of vitamin D per day.
Things You'll Need
- Sunlight
- Vitamin D-fortified foods
- Vitamin D supplements
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