If you work indoors, wear sunscreen daily, carry around hats and umbrellas for sunny days, you’re likely protecting yourself well from skin cancer and premature aging. With all these precautions to protect yourself from the sun, you may be wondering how to get vitamin D when vitamin D from the sun isn’t your go-to source?

 

vitamin d sources

 

Can You Get Vitamin D Without the Sun?

 

Vitamin D, also known as the sunshine vitamin, has been growing in popularity over the years. It is understood to not actually be a vitamin, but a hormone that the body makes to regulate all kinds of functions. Vitamin D benefits include a balanced endocrine system, stronger immunity, efficient mineral absorption, and act as an all-natural antidepressant. If you’re feeling a little sad, lethargic, or even achy in your bones, a regular dose of vitamin D may be all your body needs to get back into balance.

 

Fortunately, you do not need to depend on the sun as the sole source of Vitamin D. While your body can create Vitamin D from exposure to sunlight, you can also ingest Vitamin D to get its many health benefits.

 

How to Get Vitamin D?

 

If sunshine isn’t an option for you, Vitamin D can be found in several sources that won’t put your skin at risk. Assuming you’re getting zero sun exposure, the Vitamin D recommended intake ranges from at least 400 IU to 4000 IU as the upper safe limit.

 

Here are other excellent food sources where you can get your daily dose of Vitamin D:

 

Eggs

 

Eggs are a good source of Vitamin D, with most of it concentrated in the yolk. Stock up regularly on all-natural eggs and incorporate it into meals that will give you the benefits of Vitamin D. Eggs from commercially raised hens or chickens kept indoors contain only about 30 IU of vitamin D per yolk. However, eggs from free-range chickens or fed vitamin D-enriched feed contain much higher levels.

 

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Fatty Fish

 

Fish such as salmon, herring, mackerel, and sardines are high in Vitamin D. Be cautious of your fish intake to avoid high levels of mercury and microplastic in your body. 2-4 servings of fish a week is enough to help contribute to your overall Vitamin D intake.

 

fatty fish

 

Mushrooms

 

If you’re a vegan looking to get their Vitamin D fix, mushrooms are a plant-based source. Mushrooms are the only vegetarian food that can make vitamin D. They contain a “pro-vitamin,” or precursor called ergosterol that is converted into vitamin D when exposed to the sun’s ultraviolet (UV) radiation.

 

According to Berkley Wellness, mushrooms absorb sunlight and create vitamin D like we do. When consuming mushrooms for Vitamin D, make sure they are mushrooms grown with exposure to sunlight. Opting for wild mushrooms or organically grown would be your best bet.

 

Vitamin D Supplements

 

If these foods do not fit into your diet, another way to get Vitamin D is by taking supplements supplementation. Depending on your lifestyle, you can control the dosage and frequency of your Vitamin D intake, knowing well and good how much you’re getting.

 

Opt for Vitamin D supplements that contain Vitamin D3 which is the most bioavailable form of Vitamin D for the human body. Take it every day or when needed to keep your Vitamin D levels adequate.

 

Conclusion

 

Vitamin D is a fat-soluble vitamin so any excess amounts, is more difficult for your body to eliminate. If you’re unsure of your need for more Vitamin D, especially in supplement form, talk to your healthcare provider and choose sources of Vitamin D that are clean, natural, and made without any unnecessary additives for the best health benefits of this vital nutrient.

 

 

 

Sources:

https://www.globalhealingcenter.com/natural-health/how-much-vitamin-d3-do-you-need/

http://www.berkeleywellness.com/healthy-eating/nutrition/article/mushrooms-and-vitamin-d

http://pubs.acs.org/doi/full/10.1021/acs.jafc.5b04347

 

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