Vitamin D plays a crucial role in bone health, muscle health, the immune system, and brain function. Maintaining simple morning habits can help the body absorb vitamin D more effectively, thereby improving overall health, according to the health website Verywell Health .
Appropriate sun exposure is a natural way to increase vitamin D levels in the body.
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Enjoy the morning sun the right way.
Research on Cureus in 2023 showed that sunlight helps the skin produce its own vitamin D. Therefore, moderate sun exposure is a natural way to increase vitamin D levels in the body.
However, prolonged sun exposure can cause sunburn and increase the risk of skin cancer.
To reduce the risk, avoid sunburn, don't stay outdoors for too long, and monitor for signs of sun damage.
Each person will have a different optimal amount of sun exposure. When the UV index is high or you'll be outdoors all day, it's necessary to protect your skin carefully and apply sunscreen.
Supplementing with vitamin D at the right time
Vitamin D can be supplemented in the form of dietary supplements. Vitamin D3 is more effective than vitamin D2 in increasing and maintaining vitamin D levels in the body.
The recommended supplemental dose is 600 to 800 IU per day for adults. Infants, children, and adolescents need 400 to 600 IU per day, depending on age.
Vitamin D is fat-soluble, so the body absorbs it better when taken with meals containing healthy fats such as avocados or nuts. Supplementing with vitamin K2 along with vitamin D also helps calcium be delivered to the bones more effectively.
Adjust your diet.
Diet also affects the body's ability to absorb vitamin D. Taking vitamin D with a large meal containing sufficient fat can increase absorption by about 50%, according to a 2010 study published in the Journal of Bone and Mineral Research .
Foods rich in healthy fats include avocados, eggs, fatty fish like salmon, olive oil, nuts, and seeds. Maintaining a balanced diet also helps the body absorb all the necessary nutrients.
Maintain a healthy weight.
Fat tissue can retain vitamin D. When body fat increases, the amount of vitamin D circulating in the blood decreases because the vitamin is trapped in fatty tissue. According to the Fred Hutchinson Cancer Center (USA), losing 15% or more of body weight can significantly increase vitamin D levels.
Walking in the morning sun, eating a balanced diet with healthy fats, and taking vitamin D supplements when needed are all habits that can support weight management and help the body absorb vitamin D more effectively.
Maintaining these habits daily also contributes to improved overall health and reduces the risk of vitamin D deficiency.