Vitamin D, a fat-soluble vitamin, has made headlines over recent years as doctors are discovering that less exposure to sun and poor diets are causing people to become deficient. According to the National Institutes of Health, adult vitamin D levels should be in the range of 30 to 50 nmol/L. Vitamin D levels under 30 can contribute or cause a number of health problems including depression, osteoporosis, muscle and bone pain, fatigue and weight gain. A simple blood test is needed to determine your vitamin D levels; if you are deficient there are several ways to increase the levels.
Step 1
Take vitamin D supplements. If you are severely deficient your doctor may prescribe a once-weekly high potency vitamin D supplement. Less severe vitamin D levels can be treated with over-the-counter treatment. Doses tend to vary from several hundred IUs, or international units, to 3,000 or 4,000 IUs; your physician should determine your dose.
Step 2
Eat food that is fortified with vitamin D. Few foods naturally contain vitamin D, however, dairy products and breakfast cereals are often fortified with the vitamin. Consuming these foods can help to raise your levels; consult a physician to determine your individual daily requirement.
Step 3
Soak in the sun without sunscreen for 10 minutes with a good amount of your skin exposed. Exposing yourself to midday sun for this amount of time can allow you to garnish 10,000 IUs. Sun exposure has been linked to skin issues, including skin cancer, so check with a dermatologist before going outside without sunscreen.
Things You'll Need
- Vitamin D supplements
- Dairy foods
- Breakfast cereal
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