Home » Nutrition » 8 Steps To Increase Vitamin D

8 Steps To Increase Vitamin D


A nutrient called vitamin D has the power to fend off a wide range of chronic conditions, including several cancer types.

However, because most foods aren’t high in vitamin D, most people are deficient in vitamin D.

The sun is the most abundant source of vitamin D, but too much sun exposure is bad for the health of your skin.

It can be difficult to keep your vitamin D levels in check, but you can benefit from this crucial nutrient by eating a healthy diet, using sunscreen sparingly, and taking supplements that have been approved by your doctor.

Our bodies can naturally produce vitamin D. Although it is stored in the liver, vitamin D can also be absorbed by fatty tissues because it is a fat-soluble vitamin.

This prevents it from being used effectively in other parts of the body. The difficulty of your body circulating the required amount of vitamin D can be exacerbated by being overweight.

The human body produces vitamin D by absorbing sunlight, which acts as a secosteroid hormone in our bodies.

A specific type of skin-resident cholesterol is transformed into vitamin D3 by ultraviolet rays. We usually obtain vitamin D2 from the foods we eat, which is the other form of vitamin D.

The vitamin undergoes an enzymatic conversion process after entering our bloodstream and passing through our liver and kidneys, where it is transformed into metabolites that have hormonal properties.

Tests for this metabolite measure are used to determine whether you have a vitamin D deficiency or not.

The vitamin D metabolites first need to be activated, and then they start working, aiding in the absorption of essential minerals by our bodies.

The maintenance of our immune system and bone structure, as well as several other critical processes, depends on them. They also assist in mood and blood pressure regulation.

This article comprises a few steps that you may follow to increase your Vitamin D along with the advantages of Vitamin D.

Steps To Increase Vitamin D

  1. Light From The Sun

    Who doesn’t enjoy a reason to spend time outside in the sunshine? The sun is among the best and most convenient sources[1] of vitamin D.

    Vitamin D is produced by a specific type of cholesterol in your body when your skin is exposed to sunlight.

    However, several variables, such as your age and skin tone, affect how much vitamin D your body can produce.

    People with darker skin tones need to spend more time outdoors to produce vitamin D because they have more melanin, which can prevent it from happening.

    Your skin’s ability to produce vitamin D also decreases with age as you get older.

    Most people can produce adequate amounts of vitamin D by spending brief amounts of time outside daily in the sun.

  2. Salmon

    Omega-3 fatty acids, vitamin D, and protein are all found in abundance[2] in salmon.

    Select wild salmon and consume it raw, baked, pan-seared, or, for a quick and affordable alternative, select canned wild salmon.

  3. Mushroom

    In addition to providing several B vitamins and potassium, mushrooms are a delectable source of vitamin D.

    Various types of mushrooms, including shiitake, portobello, morel, and chanterelle, have different vitamin D content.

    Mushrooms that have received ultraviolet light treatment are also available and have even higher vitamin D concentrations.

    People enjoy using these guys in unusual ways by including them in salads, omelets, and pasta dishes.

    If you’re a vegan or vegetarian, increasing your intake of mushrooms is a great way to increase your vitamin D intake.

    Since they are the only naturally occurring[3] plant-based food that contains vitamin D. Mushrooms can produce their vitamin D through exposure to sunlight, just like humans can.

  4. Consume More Seafood

    Some of the richest natural sources of vitamin D include fatty fish and seafood. Depending on the specific seafood and quantity, seafood can provide you with varying amounts of vitamin D.

    For instance, 386 IU of vitamin D is present in approximately 3-5 ounces of served salmon.

    In addition to these fish, mackerel, tuna, sardines, oysters, trout, shrimp, and anchovies are other seafood sources of heart-healthy omega-3 fatty acids.

    Seafood is among the best natural food sources[4] of vitamin D and is not just delicious; it is also high in omega-3 fatty acids, good[5] for your heart.

    If you enjoy sushi or ceviche, increasing your intake is a good idea because raw fish has more naturally occurring vitamin D than cooked fish.

  5. Red Meat

    High levels of vitamin D can be found in liver and red meats like beef, lamb, mutton, and pork.

    The benefits of consuming moderate amounts of red meat may not outweigh the risks to your health because it is high in cholesterol and can interfere with digestion.

    The cut and back fat of pork affect the vitamin D content. For instance, the highest concentration[6] of vitamin D is found in spare ribs.

    There is vitamin D in deli meats as well. Choose salami, beef, pork, or bologna if you want meat with higher vitamin D levels.

    One serving of beef liver provides about 10% of the recommended daily intake of vitamin D. Beef liver is organ meat.

  6. Egg

    Another simple method of obtaining vitamin D is through egg yolk. The quality and quantity of vitamin D in eggs are determined by the chicken feed and surroundings.

    For instance, compared to chickens kept in cages, those that are allowed to roam freely in the sun produce egg yolks that contain[7] three to four times as much vitamin D.

    For this reason, it is preferable to choose eggs from free-range chickens.

  7. Consume More Vitamin D-Enriched Foods

    Vitamin D is only found in a small number of foods; as a result, it is frequently fortified into common foods.

    You should confirm that these foods are offered in your country and look over the quantities added.

    Dairy products like cow’s milk, cereals, margarine, almond milk, orange juice, soy milk, cereals, and yogurt are among the fortified foods.

    Since many foods do not naturally contain high levels of vitamin D, vitamin D is frequently added[8] to many common foods that are fortified.

    Nevertheless, just like other foods, the amount of vitamin D in these fortified foods varies by nation, brand, and variety.

  8. Purchase A Supplement

    For many people, taking a vitamin D supplement could be the best way to ensure adequate intake.

    The two primary biological forms[9] of vitamin D are D2(ergocalciferol) and D3 (cholecalciferol). While D3 comes from animals, D2 is frequently derived from plants.

    Look for a product that contains D3, as this type may be significantly more effective than D2 at increasing and maintaining total vitamin D levels.

    Choosing high-quality supplements that have undergone independent evaluation is also crucial.

    Nutritional supplements are not regulated in some countries, including the United States, which may hurt supplement quality.

    Select dietary supplements that have undergone independent evaluation for quality and purity.

The Advantages Of Vitamin D

Your body requires vitamin D as a necessary nutrient for many important functions. In many parts of the world, inadequate vitamin D intake is seen as a serious public health issue.

Maintaining healthy vitamin D levels has several advantages, some of which are:


Many people do not get enough vitamin D, which is an essential mineral. You can raise your vitamin D levels by following the above steps.

Consult your doctor and get your vitamin D checked, before consuming any supplement.


Working4Health prefers using primary and verified references. We have strict sourcing guidelines and our primary references include peer-reviewed research, academic, and medical institution studies.

  1. Matthias Wacker and Michael F. Holick Sunlight and Vitamin D Dermatoendocrinol. 2013 Jan 1; 5(1): 51–108.Published online 2013 Jan 1. doi: 10.4161/derm.24494
  2. Jette Jakobsen, Cat Smith, Anette Bysted, et al. Vitamin D in Wild and Farmed Atlantic Salmon (Salmo Salar)—What Do We Know? Nutrients. 2019 May; 11(5): 982.Published online 2019 Apr 29. doi: 10.3390/nu11050982
  3. Glenn Cardwell, Janet F. Bornman, Anthony P. James, et al. A Review of Mushrooms as a Potential Source of Dietary Vitamin D Nutrients. 2018 Oct; 10(10): 1498.Published online 2018 Oct 13. doi: 10.3390/nu10101498
  4. Z. Lu, T.C. Chen, A. Zhang, et al. An Evaluation of the Vitamin D3 Content in Fish: Is the Vitamin D Content Adequate to Satisfy the Dietary Requirement for Vitamin D? J Steroid Biochem Mol Biol. 2007 Mar; 103(3-5): 642–644.Published online 2007 Jan 30. doi: 10.1016/j.jsbmb.2006.12.010
  5. A P Jain, K K Aggarwal, P-Y Zhang Omega-3 fatty acids and cardiovascular disease Eur Rev Med Pharmacol Sci. 2015;19(3):441-5. Available from: https://pubmed.ncbi.nlm.nih.gov/25720716/
  6. Holly R. Neill, Chris I. R. Gill, Emma J. McDonald, et al. Vitamin D Biofortification of Pork May Offer a Food-Based Strategy to Increase Vitamin D Intakes in the UK Population Front Nutr. 2021; 8: 777364.Published online 2021 Dec 3. doi: 10.3389/fnut.2021.777364
  7. Linda C Browning, Aaron J Cowieson Vitamin D fortification of eggs for human health J Sci Food Agric. 2014 May;94(7):1389-96. doi: 10.1002/jsfa.6425. Epub 2013 Nov 6. Available from: https://pubmed.ncbi.nlm.nih.gov/24114770/
  8. Ritu G and Ajay Gupta Fortification of Foods with Vitamin D in India Nutrients. 2014 Sep; 6(9): 3601–3623.Published online 2014 Sep 12. doi: 10.3390/nu6093601
  9. 3Overview of Vitamin D Available from: https://www.ncbi.nlm.nih.gov/books/NBK56061/
  10. João Botelho, Vanessa Machado, Luís Proença, et al. Vitamin D Deficiency and Oral Health: A Comprehensive Review Nutrients. 2020 May; 12(5): 1471.Published online 2020 May 19. doi: 10.3390/nu12051471
  11. Cynthia Aranow Vitamin D and the Immune System J Investig Med. 2011 Aug; 59(6): 881–886.doi: 10.231/JIM.0b013e31821b8755
  12. Sue Penckofer, Joanne Kouba, Mary Byrn, et al. Vitamin D and Depression: Where is all the Sunshine? Issues Ment Health Nurs. 2010 Jun; 31(6): 385–393.doi: 10.3109/01612840903437657
  13. Cedric F. Garland, Frank C. Garland, Edward D. Gorham, et al. The Role of Vitamin D in Cancer PreventioAm J Public Health. 2006 February; 96(2): 252–261. doi: 10.2105/AJPH.2004.045260
  14. Paul Lips, Marelise Eekhoff, Natasja van Schoor, et al. Vitamin D and type 2 diabetes J Steroid Biochem Mol Biol. 2017 Oct;173:280-285. doi: 10.1016/j.jsbmb.2016.11.021. Epub 2016 Dec 5. Available from: https://pubmed.ncbi.nlm.nih.gov/27932304/
  15. Patricia L. Gordon, Giorgos K. Sakkas, Julie W. Doyle, et al. The Relationship between Vitamin D and Muscle Size and Strength in Patients on Hemodialysis J Ren Nutr. 2007 Nov; 17(6): 397–407.doi: 10.1053/j.jrn.2007.06.001
  16. William B. Grant, Henry Lahore, Sharon L. McDonnell, et al. Evidence that Vitamin D Supplementation Could Reduce Risk of Influenza and COVID-19 Infections and Deaths Nutrients. 2020 Apr; 12(4): 988.Published online 2020 Apr 2. doi: 10.3390/nu12040988

Leave a Comment

Working For Health

Working4health provides health news and health information which is backed by science.


Working For Health

#7293, 66 W Flagler Street STE 900 , Miami, FL 33130, United States