Vitamin D is a nutrient your body needs to promote calcium absorption, which supports bone growth and repair. It also plays a role in immune function and reduces inflammation in your body. Individuals aged 1 to 70 require 600 international units per day, according to the National Institutes of Health's Office of Dietary Supplements; children younger than 1 require 400 IU per day, while adults older than 70 require 800 IU daily. Consult your doctor before taking supplements of any kind or making drastic dietary or lifestyle changes to raise your vitamin D level.
Sources of Vitamin D
Step 1
Add fatty fish to your diet several times per week. Fatty fish contain the highest levels of vitamin D of all foods --- cod liver oil packs 1,360 IU per tablespoon, for example; salmon has 447 IU, mackerel 338 IU and tuna 154 IU per 3-oz. serving, according to the Office of Dietary Supplements.
Step 2
Spend five to 30 minutes in the sun at least twice a week. Sun exposure to the face, arms, legs or back, without sunscreen, between 10 a.m. and 3 p.m. is optimal for raising your vitamin D.
Step 3
Take a daily supplement. A dose of 600 IU of vitamin D per day will raise your level. This may be taken alone or as part of a multivitamin preparation. Get your doctor's approval before taking any kind of supplement.
Things You'll Need
- 1 tbsp. cod liver oil
- 3 oz. salmon
- 3 oz. mackerel
- 3 oz. tuna
- 5 to 30 minutes of sun exposure twice per week
- 600-IU vitamin D supplement (with doctor's approval)
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