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Regardless of what season it is, we can all benefit from getting more vitamin D in our diets. Its deficiency has been linked to everything from asthma to cancer, so checking your levels and boosting them whenever necessary can only be beneficial to your health and well-being as well as your athletic performance and recovery time between workouts. Whether you’re looking to get more vitamin D out of the sun or through supplements, here are the easy ways to get your vitamin D fix all year round.
The Importance of Vitamin D
Everyone knows it’s important to get plenty of calcium. But do you know why? It’s because calcium helps form and maintain strong bones, keeping them healthy and preventing osteoporosis later in life.
However, many people aren’t aware that getting enough vitamin D is also critical. A deficiency can lead to rickets (in children) or osteomalacia (in adults), which are both characterized by weak and soft bones.
Getting The Right Amount of Sun
Getting enough sun exposure, during all four seasons, is essential for maintaining adequate levels of vitamin D in your body. On an average day, a woman with skin type III should take 10-15 minutes of unprotected sun exposure.
If you are using sunscreen, then you’ll need more time to get enough rays. As for how much time you should spend outdoors without protection, it depends on where you live.
Supplements That Help Increase Vitamin D Levels
The supplements you’ll need will depend on your current vitamin D level, what form of vitamin D you choose, and how long it takes for your blood levels to increase. Most doctors recommend that adults get at least 600 IU of vitamin D every day if they aren’t getting enough sun exposure.
If you have lower levels, you may need a different amount—it varies from person to person. Talk with your doctor about how much and what type of vitamin d is right for you.
Pure Encapsulations – PureHeart K2D
Nature Made Vitamin D3, 90 Softgels
Consuming Foods With High Vitamin D
Consuming foods rich in vitamin d is an effective way of boosting your vitamin d levels. Foods such as,
- egg yolks
- red meat
If these foods aren’t for you, however; you can always opt for dietary supplements.